21-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[…]

21-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Posterior 20x /per movment, per leg 2x: 10 Walking Lunges – Run to Wall 10 KB Swings – Bear Crawl to Wall 10 Air Squats – Run to Wall 5 Inch Worms (on spot) – Bear Crawl to Wall Metcon CrossFit Football 20,000lbs – Partner (Time)[…]

20-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) At a warm-up pace: 10 Sit-ups 10m Bear Crawl 10 Air Squats 10m Inch Worms 10 Burpees 10m Broad Jumps Weightlifting Front Squat (20 Minutes working in sets of 5) Metcon Metcon (2 Rounds for reps) 5 Min AMRAP 10 Goblet Squats 4 Wall Walks Rest[…]

20-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 Metcon (AMRAP – Reps) In 12 mins; Max Reps Burpees and RUN 1 mile! If you complete this between 11.30 and 12mins the score is[…]

19-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 –[…]

18-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) At a warm-up pace: 10 Sit-ups 10m Bear Crawl 10 Air Squats 10m Inch Worms 10 Burpees 10m Broad Jumps Weightlifting Front Squat (20 Minutes working in sets of 5) Metcon Metcon (2 Rounds for reps) 5 Min AMRAP 10 Goblet Squats 4 Wall Walks Rest[…]

18-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 (Time) 21-15-9 Thrusters, 95# / 65#[…]

16-July-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Rounds of: Row 250m 10 KB Swing 10 Beat Swing Weightlifting Push Press (15-10-7-5-5-5) Metcon Metcon (3 Rounds for reps) AMRAP in 3 Minutes of: 3 KB Deadlift 5 Ring Rows 9 Air Squats Rest 1 Minute, 3 Rounds Total

16-July-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Row, then 2 Rounds of: – 10 PVC Bent Over Row – 5 Inch Worms w/ Press-up Weightlifting Bent Over Row (20-15-10-10-10-10-10) Metcon Metcon (No Measure) EMOM – 16 mins Even – 20 KB Swings Odds – 10 Tv Lunge -DB O/HForfeit for any rounds uncompleted!

9th July 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 5 K2E 10 Press Ups 15 Bent Over Rows – Single Arm (KB) 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 (Time) Partner WOD I go, you go! 1-2-3-4-5-6-7-8-9-10 Jump[…]