7-May-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Agile Crab / Bear (No Measure) Using the agility ladder, crab walk out and bear crawl back – the hands have to move up one ladder rung each go Weightlifting Floor Press Superset (5-5-5-5-5) 5x Superset of: – 5 Floor Press – AMRAP Press-ups Metcon Metcon (Time) 5 Rounds[…]

7-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Crab Walk Medicine Ball Race (No Measure) There will be two cones, spaced 5m apart, for each team. The athelte has to move a Medball whilst Crab Walking out, around their cone and back. Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Metcon[…]

6-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Squat Prep Drill (No Measure) 100 Skips, then: – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB for counter balance –[…]

5-May-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Crab Walk Medicine Ball Race (No Measure) There will be two cones, spaced 5m apart, for each athlete. The athelte has to move a Medball whilst Crab Walking out, around their cone and back. Gymnastics Dips (5×5) Metcon Metcon (3 Rounds for reps) In 90 Seconds complete AMRAP of:[…]

4-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 100 skips Mobility Drill 3 Rounds of: – 10 Single Leg Deadlift /each leg – 20 Walking Lunges w/ Arms Overhead Weightlifting Deadlift (GVT 10×10 w/ Strict 60sec Rest Periods) Metcon Metcon (5 Rounds for reps) In 90 seconds Max Reps of Burpees Dips (Assisted) KB Swings[…]

3-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Kettlebell Clean & Press Complex (5×5,5/arm) KB Complex – 5x 5 Cleans THEN 5 Presses Perform the full complex and then swap arms. Metcon Metcon (5 Rounds for reps) 5 Rounds[…]