31-August-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Hungry Hippos (No Measure) Hungry Hippos Skill Rowing Technique (No Measure) Rowing Technique 1. Catch 2. Leg Drive 3. Hips (30ยบ Lean) 3. Arm Pull 4. Recover – Takes twice as long as the row stroke Metcon Metcon (Time) Partner 3km Row – Whilst one partner rows, the other[…]

31-August-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Banded Lat Stretches 20 Plate Figure of 8 Gymnastics Kip Pull Up/ Pull Up progressions (Max Reps) – 30 Second Hold – Initiate movement from shoulders – Dead Stop Metcon Metcon (Time) Partner Karen 300 Wall Balls for time! 5 Sit Ups everytime you[…]

27 August 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Pizza Game Hungry Hippos Gymnastics Pistols Max reps is ALWAYS set by your least dominant leg! Banded Pistols In a Squat Rack, attach a band to the J-Pegs at just below hip height and use to sit down and drive out of the Pistol. Metcon Metcon (3[…]

27-August-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Metcon (No Measure) 10m Broad Jump 20 Grass Hoppers 10m Bear Crawl 20 Grass Hoppers 10m Walking Lunges 20 Grass Hoppers 10m Frog Jumps Weightlifting Goblet Squat (10-10-10-10-10) Metcon Metcon (AMRAP – Reps) 8 Min AMRAP – In a pair, complete as many wall balls as possible, Every Min[…]

26-August-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Air Squats 10 Good Mornings (20/15kg) 15 KB SwingsPLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Weightlifting Deadlift (15-10-5-5-5-5-5) PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Metcon Metcon (AMRAP – Rounds[…]

25-August-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: – 10m Bear Crawl – 5 Burpees – 10m Inch Worm – 5 Sit-ups Weightlifting Floor Press (Floor Press x4 EMOM for 12 Mins) Metcon Metcon (Time) 21-15-9 Press-ups Plate GTOH * 40m Farmers walk after each set 2xKB

25-August-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dodge Ball (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP – In Pairs – Sharing the Reps, I go you go: 400m Run (together) 40 Back Squat (bar from floor) 30 Box Jumps 20 Press-ups 10 Pull-upsAdv (RX): 60/45kg Int: 45/30kg Beg: 30/15kg

24-August-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: – 10m Bear Crawl – 5 Burpees – 10m Inch Worm – 5 Sit-ups Weightlifting Floor Press (Floor Press x4 EMOM for 12 Mins) Metcon Metcon (Time) 21-15-9 Press-ups Plate GTOH * 40m Farmers walk after each set 2xKB

24-August-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 15 Ring Rows 10 Press Ups 5 A Frame Press Ups Weightlifting Shoulder Press G.V.T. – Strict 1 min rest/Round Metcon Metcon (Time) For Time – Complete: 100 Burpees EMOM – 5 KB Swings