29-September-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: Agility Ladder Drills – Forward IN OUT OUT – Left Lateral IN OUT OUT – Right Lateral IN OUT OUT * Sprint to orange wall after each Weightlifting Med Ball Clean Med Ball Clean technique. Metcon Metcon (Time) 21-15-9 Medball Over Shoulder Double[…]

29/09/2016

CrossFit Trafford – CrossFit Metcon Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got a 20# vest or body armor, wear it.In honor of[…]

21-September-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 (AMRAP – Reps) In teams of 3: Rotate stations, 1 person on each station – rest 60 seconds between each station. AMRAP[…]

27-September-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Pizza Game – 3 Mins Then…… Hungry Hippo’s Gymnastics Kip Pull Up/ Pull Up progressions (Max Reps) – 30 Second Hold – Initiate movement from shoulders – Dead Stop Metcon Metcon (Time) 50/40/30/20/10 KB Swings Double Unders (Double Reps for Single Unders) Metcon 500m Row (Time) Max[…]

24 – September 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Rowling – In partners/3’s! 6 Rounds each However many metres you are under or over the 100m you must do the Burpees Air Squats KB Swings E.g You row 105m……You must do 5 Burpees, 5 Air Squats, 5 KB swings Gymnastics Pistols Max reps is ALWAYS set[…]

24-September-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 3 Rounds of: 10 Air Squats 20 Walking Lunges 5 Inch Worms Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) Tabata Burpees Skill Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4.[…]