20-June-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Row, then 3x: – 5 Sit-up – Shuttle Run Out – 5 Press-ups – Shuttle Run Back Gymnastics Evil Wheel (Barbell) (5x Max Reps) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press 50 Skips between each set Gymnastics Max Distance Broad Jump Your score is the distance[…]

30-June-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) EMOM Death By Fun – Burpee – Press-up – Superman – Air Squat – KB Swing Weightlifting The CrossFit Total (Total Weight) You have 3 attempts at your 1RM for each movement. Work in sets of: 5-3-1-1-1 1) Don’t be stupid 2) Don’t be greedy 3) Don’t[…]

29-June-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Rounds of: Bear Crawl 5m Out Inch Worm 5m Back 5 Burpees Gymnastics Handstand Kick Ups Practice dropping in and then kicking up into a handstand hold against the wall. Progression – free standing handstand holds Metcon Metcon (Time) 20-15-10-5 – KB Goblet Squat –[…]

29-June-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 100 Skips Shoulder / Lat Mobility 2 Rounds of: – 10 PVC Front Squats – 5 Burpees Weightlifting Front Squat (15-10-5-3-3-3-3-3) Metcon Metcon (Time) 800m Run (Scaled: 800) 21 Press Ups 21 KB Swings 24/16kg 800m Run (Scaled: 400) 15 Press-ups 15 KB Swings 24/16kg 800m Run[…]

27-June-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Rounds of: Bear Crawl 5m Out Inch Worm 5m Back 5 Burpees Gymnastics Handstand Kick Ups Practice dropping in and then kicking up into a handstand hold against the wall. Progression – free standing handstand holds Metcon Metcon (Time) 20-15-10-5 – KB Goblet Squat –[…]

27-June-16 – CrossFit – Power Snatch

CrossFit Trafford – CrossFit Warm-up Power Snatch Warm-up (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Hang Power Snatch (20 Minutes – Working in Sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 10[…]

25-June-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Row, then rounds of: – 10 KB Swings (light) – 10 PVC Good Mornings Weightlifting Deadlift (20-15-10-5-5-5) Start your 20 reps with a PVC pipe, then gradually increase in weight as per your coach’s guidance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 9[…]

25-June-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 (20-15-10-5-5-5-5-5) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Beg – 30/25kg Int – 45/35kg Adv – 60/45kg RX

24-June-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Wide Receiver – Bear Crawl to Cone – Burpee – Catch the Ball Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Metcon (Time) 6 Rounds 200m Run 10 Plate GTOH 20/15kg 5 Box Jumps 24/20″ Rest 1 Min