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 Partner Cindy (Time) Partner WOD Complete 12 rounds of Cindy 5 Pull Ups 10 Press Ups 15 Air Squats Every 2 mins complete 5 Burpees each!1 person completes 1 round and[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: – 100 SU’s/30 DUs – 20 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 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 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 (AMRAP – Rounds and Reps) 20[…]
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 Rowing Bear (Time) Partner WOD 5k Row (500m Max Distance/round) Whilst team mate works through ‘Bear[…]
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 Redfern (Time) 3 Rounds of; 800m Run 50 Air Squats 25 K2EsRx – Med Ball Carry (10/6kg)
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 50 Skips Bear Crawl 30m Gymnastics Pull-ups (5,5,5,5,5) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP – Climb the ladder: Deadlift Burpee 50m SprintAdd a repetition to each movement after each completed 50m run. Weightlifting Power Snatch Warm-up (No Measure) BURGENER[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Wide Receiver – 2 Teams – 10m Bear Crawl – 1 Forward Roll – Catch the Ball – Run Back Warm-up (No Measure) Warm-up Power Clean & Push Jerk for WOD Metcon Metcon (Weight) EMOM for 30 Minutes, complete: ODD 3 Power Clean 2 Push Jerk EVEN[…]
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 – Rounds and Reps) AMRAP in 15 Minutes: 1 Deadlift 1 Press-up 100m Sprint The reps increase +1 after each sprint (the sprint[…]
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 –[…]