18-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[…]

18-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 (Time) – 50 Press Ups 400m Run – 40 Sit Ups 400m Run – 30 Press[…]

16-Apr-16

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[…]

15-Apr-16

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[…]

13-Apr-16

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.[…]