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 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” /[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 mins Hip and Glute Mobility 3 Rounds of: 10 Plate GTOH (10/5kg) 20 KB Swings 30 Walking Lunges Weightlifting Overhead Squat (20 Minutes – Working in Sets of 5) Metcon Metcon (Time) 1,2,3,4,5,6,7,8,9,10 Defecit Press Ups Sit Ups Toes to KBs Jump Lunges

CrossFit Trafford – CrossFit Gymnastics Warm-up 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 Warm-up (No Measure) 3 ROUNDS 3 Jump Pull Ups 6 K2E 9 Sit Ups Then Hot Potato -CF Style Metcon PK (Time) 5 Rounds for time of: 10 Back Squats, 225#[…]

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 Run, Skip, Row (Time) Partner WOD Run 2 Miles 200 DU’s/400 SU’s Row 2km 35 Min Time Cap

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 25m Walking Lunges (Plate OH) – 3 Burpees Weightlifting Front Squat (15-10-5-3-3-3-3-3) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: – 90 SU’s/30 DUs – 15 Barbell Push Press (20/15kg) – 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[…]

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) 800m Run 21-18-15-12-9 Front Squats[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Wide Receiver 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 each step 5 times Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 400m Run 3[…]

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 Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28,[…]

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 – Rounds) 6 min AMRAP 20 DU’s/60 SU’s 10 STOH Rest 3 Mins 6[…]