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 –[…]

30-July-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 200m Jog 3 Burpees Weightlifting Push Jerk (20 Minutes working in sets of 5) Metcon Metcon (No Measure) EMOM for 13 Mins – 1 Gasser with Sprawl EARN YOUR REST

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[…]

27-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Row, then 2 Rounds of: 20m Small Skips – Jog Back 20m High Knees – Jog Back 20m Toy Soldiers – Jog Back 20m Bum Kicks – Jog Back 20m Large Skips – Jog Back Weightlifting Atlas Stone – G2S (Technique Focus, working in sets[…]

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 –[…]

25-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Row, then 2 Rounds of: 20m Small Skips – Jog Back 20m High Knees – Jog Back 20m Toy Soldiers – Jog Back 20m Bum Kicks – Jog Back 20m Large Skips – Jog Back Weightlifting Atlas Stone – G2S (Technique Focus, working in sets[…]

25-July-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 Fran-Pee (Time) Fran-Pee 21-15-9 Thrusters Bar Over[…]

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[…]

22-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 (AMRAP – Rounds and Reps) 15 min AMRAP 100m Sprint 5 GTOH – Barbell 10 Squat Jumps 15 Deficit Press Ups