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[…]
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
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Agility Drills over 30m – High Knees – Butt Kicks – Walking Lunge – Side Shuffle – Broad Jump Weightlifting 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[…]
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 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor[…]
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 –[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Agility Drills over 30m – High Knees – Butt Kicks – Walking Lunge – Side Shuffle – Broad Jump Weightlifting 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[…]
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 (Time) 3 Rounds 800m Run 30[…]
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) 3-6-9-12-15 Hang Power Cleans 50-40-30-20-10 KB Swings (24/16)[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 50m Run 10 Alternating Lunges 10 PVC Backsquats Weightlifting Back Squat (20-15-10-5-3-3-3) Metcon Ring Row Mini Cindy (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Ring Rows 10 Press-ups 15 Air Squats
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 (Time) In Pairs – Share the reps, only 1 person works at a time. 50-30-10-30-50 – Push-Press – Sit-ups – Pull-upsAdv (RX):[…]