CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 4 rounds of: 10 Press-up Plank Shoulder Taps Bear Crawl to Cone 2 10 Sit-ups Crab Walk to Cone 1 Gymnastics Kipping Beat Swing Floor Work – Hollow Rock to Superman Transition the movement to the pull-up bar Metcon Metcon (AMRAP – Rounds[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Complete 2 rounds of: 10m Bear Crawl 10 Air Squats 10m Broad Jumps 10 Alternating Lunges Weightlifting Overhead Squat (15 Mins working in sets of 5, the focus is form!) Metcon Metcon (Time) 5 Rounds for Time of: 7 Overhead Squats 100m Run (4 Shuttles) Gymnastics[…]
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 Sale Sharks Row (Distance) 6 Rounds: Row for 30 Seconds Rest for 30 Seconds In the[…]
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 (AMRAP – Rounds and Reps) 20[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Complete 2 rounds of: 10m Bear Crawl 10 Air Squats 10m Broad Jumps 10 Alternating Lunges Weightlifting Overhead Squat (15 Mins working in sets of 5, the focus is form!) Metcon Metcon (Time) 5 Rounds for Time of: 7 Overhead Squats 100m Run (4 Shuttles) Gymnastics[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x – 100 Skips – 10 Ring Rows – 5 Inch Worms w/ Press-up Gymnastics Pull-ups (5×5 @1241) Progressions: – Standing on feet – Standing on toes – Strict dead hang Weighted Pull-ups (5×5 @1241) Metcon CF Trafford Bear Complex (Time) 5 Rounds of 5 Bear Complex[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 100 Skips, then 3 Rounds of: – 5 Inch Worms w/ press-up out – 5m Bear Crawl Weightlifting Push Press (20-15-10-5-5-5-5-5) Metcon Metcon (AMRAP – Rounds) EMOM ‘Death By’… Climb the ladder as far as possible. – Burpee – Press-up – Superman Back Raise – Air[…]
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 Metcon (Time) 20 Overhead Alternating Lunges 20 Box Jumps Rest 1 Minute 20 Overhead Alternating Lunges 20 Toes to KB Rest 1 Minute 20[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Junk Yard Dog Part 1 & 2 – In pairs, 10 Reps of Each Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Metcon (Weight) Complete 7 rounds (14 mins) of: Odd Minute – 3 Power Cleans – 10 Double Unders[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 100 Skips, then 3 Rounds of: – 5 Inch Worms w/ press-up out – 5m Bear Crawl Weightlifting Push Press (20-15-10-5-5-5-5-5) Metcon Metcon (Time) Complete the following reps of each movement for time, working down the ladder. 10-9-8-7-6-5-4-3-2-1 – KB Swings – Cal Row