Programme Cycle Mon 2-May to Sat 25-June

Training Programme Template 8 Week Cycle Dates:┬áMonday 2-May┬áto Saturday 25-June 8 Week Goal: Put the previous cycle of high rep squats to use, working on your back squat strength, we will also be working on increasing the strength and awareness of your posterior chain when pulling from the floor. Highlight and work on imbalances, working[…]

25-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[…]

25-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 –[…]

25-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) 3 Rounds 20 Walking Lunges 10 PVC Back Squat 10 KB Swings Weightlifting Back Squat (GVT 10×10) Strict 60sec rest period between sets Metcon Metcon (AMRAP – Rounds) EMOM Death by Pull-ups When you ‘die’ you move to: 5 Burpees EMOM[…]

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[…]

22-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[…]

20-Apr-16 – CrossFit Kids

CrossFit Trafford – CrossFit Kids Warm-up Lumberjacks and Farmers (No Measure) Weightlifting Deadlift Metcon Metcon (No Measure) Tabata Air Squats Game Memory Game (No Measure) Athletes stand in a cirlce, coach decides who goes first – athlete 1 picks a movement and performs it, going clockwise, athlete 2 picks a new movement and performs that[…]

20-Apr-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 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 (20 Minutes working in sets of 5) Metcon Sale Sharks Row (Distance) 6 Rounds: Row for 30 Seconds Rest for 30 Seconds In[…]

20-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.[…]

19-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 (AMRAP – Reps) 5 Rounds of 30:30 – Skipping* – Goblet Squats 20/16kgKeep a cumulative score. * D/U Count[…]