30-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run, then 2 Rounds of: – 10 Bent Over Row (20/15kg Bar) – 5 Inch Worms w/ Press-up Weightlifting Bent Over Row (20-15-10-10-10-10-10) Metcon Metcon (Weight) EMOM for 16 Minutes perform: Odd: 5 Deadlifts Even: 5 Burpees Your score is the total weight you lift –[…]

29 July 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 3 Jump Pull Ups 6 K2E 9 Sit Ups Gymnastics Dips (5-5-5-5-5) Scale progression: Banded Matador, Matador, Banded Rings, Rings Ring Dips (5-5-5-5-5) Scale progression: Banded Rings, Rings Metcon Metcon (AMRAP – Reps) Partner WOD In 5 mins – Max Distance Row Rest 2 mins[…]

27-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip/Glute Mobility Shoulder / Lat Mobility 2 Rounds of: – 10 PVC Front Squat – 3 Burpees Weightlifting Front Squat (15-10-5-3-3-3-3-3) Metcon Mongo (2016) (AMRAP – Reps) 26 Min AMRAP 1 Mile Run 25 Hang Power Snatch 7 Pull-upsAdv (Rx): 45/35kg Int: 35/25kg Beg: 25kg/15kg These weights[…]

26-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: – 100 SU’s/30 DUs – Inch Worm 10m – 5 Plank Press Ups Gymnastics Handstand Press-up Progressions A Frame Press-up Pike Press-up – Feet on Box Pike Press-up – Knees on Box, steep back angle Handstand Kick-up Against Wall Handstand Press-up Against Wall –[…]

23-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then… 3 Rounds of 10 Sit-ups 5 Inch Worms 10 Air Squats Weightlifting Overhead Squat (20 Mins working in wets of 5) Metcon Metcon (Time) 25-20-15-10-5 Plank Get-ups *100m Sprint after each set Skill Atlas Stone – G2S (5-5-5-5-5) Technique work – using Med[…]

23 July 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 3 Jump Pull Ups 6 K2E 9 Sit Ups Gymnastics Dips (5-5-5-5-5) Scale progression: Banded Matador, Matador, Banded Rings, Rings Ring Dips (5-5-5-5-5) Scale progression: Banded Rings, Rings Metcon Metcon (4 Rounds for reps) 4 Rounds In 3 mins complete 50 KB Swings 20 Hollow[…]