23-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Turkish Get Up (1RM (Each Side)) In 20 minutes, work to a 1RM – your 1RM is made up of a good lift on each side with no rest between[…]

30-Apr-16 – CrossFit Kids

CrossFit Trafford – CrossFit Kids Warm-up Hungry Frogs (No Measure) Set a line of bumper plates on the floor, 1 line for each child. Each plate represents a lilli-pad You have to frog jump from pad to pad, so you can reach the food (beanbag) on the far side of the river bank. If you[…]

30-Apr-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Midline Activation (No Measure) 3 Rounds of – 10 Hollow Rock to Superman Holds – 10 PVC Good Mornings – 10 Sit-ups Weightlifting Deadlift (20 Minutes working in sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP In Pairs – IGYG – 100m Row –[…]

29-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Clean Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 10 KB Swings 10 Air Squats 10 Med Ball Cleans Weightlifting Hang Power Clean (Work to a 5RM in 20 minutes) For the lift to count as a true 5 Rep Max, each clean needs to start and[…]

28-Apr-16 – CrossFit Kids

CrossFit Trafford – CrossFit Kids Warm-up Hungry Frogs (No Measure) Set a line of bumper plates on the floor, 1 line for each child. Each plate represents a lilli-pad You have to frog jump from pad to pad, so you can reach the food (beanbag) on the far side of the river bank. If you[…]

28-Apr-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Midline Activation (No Measure) 3 Rounds of – 10 Hollow Rock to Superman Holds – 10 PVC Good Mornings – 10 Sit-ups Weightlifting Deadlift (20 Minutes working in sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP In Pairs – IGYG – 100m Row –[…]

27-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Front Squat Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 20 Walking Lunges 10 PVC Front Squat 10 KB Swings Weightlifting Front Squat (5,5,5,5,5) Perform 5 sets of 5 Front Squats, add weight before each set. Perform 2 sets of 10 Reps at a light weight first.[…]

27-Apr-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Metcon (No Measure) Nought & Crosses Movements allowed: – Bear Crawl – Frog Jump Weightlifting Deadlift (10-10-10-10-10) Metcon Tabata Teens Kinda This! (3 Rounds for reps) Tabata Box Jump (Scale using plates) Rest 1 Minute Tabata Air Squats Rest 1 Minute Tabata Jump Pull-ups Weightlifting Kettlebell Snatch (Dumbbells –[…]

27-Apr-16 – CrossFit Kids

CrossFit Trafford – CrossFit Kids Warm-up Noughts & Crosses (No Measure) Seperate the group in to two teams, standing in two single file lines behind a cone. Put three beanbags in the floor in front of the two lines. 10m in front of the lines, mark out a square with 9 boxes. On ‘GO’ the[…]

26-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (Time) 21-15-9 – KB Muscle Snatch (Alternate Arm Each Snatch) – Burpee Box Over 24”/20”