31-October-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 3 Rounds of: 10 Air Squats 5 Inch Worms Skill Wall Ball Thruster Metcon Metcon (Time) Partner Karen 150 Wall Balls You must each perform 5 Burpees if the ball is dropped. Skill Goblet Squat

31 – October-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Sumo Deadlift High Pulls 10 Wall Balls (6/4kg) 20 Backward Lunges Weightlifting Back Squat (15-10-5-3-3-3-3-3) PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Metcon Metcon (Time) Partner Double Karen 300 Walls Balls 25 Rep Max 5 Burpees each[…]

28 – October-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) It’s a secret…… Gymnastics K2E/T2Bs (Max Reps) Toes to bar? “Yes in my locker” Advanced. 3 X 10 v ups 3 X 10-15 knees to elbows Time left over = toes to bar. “Not quite, but I’ve done knees to elbow before” Intermediate. 3 x 10 toes[…]

27-October-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 Lunges on the Spot > 15m Run 10 Air Squats > 15m Run 5 Burpees > 15m Run 10 Superman Backraise > 15m Run Skill Front Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP – Ascending by 2’s[…]

26 – October-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 Squat Sit Downs / Get-ups 20 Walking Lunges w/ Hands Overhead Weightlifting Bulgarian Split Squats (5-5-5-5-5/Leg) The goal is to get maximum muscle recruitment and movement from the hip flexors. Focus on balance and technique before weight increases! Metcon Metcon (2 Rounds[…]

25- October-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Box Dips 10 Rack Pec Stretches/side 20 KB Swings Gymnastics Press Ups Full Press Up Technique Deficit/Ring Press Ups Metcon Dempsey (Time) 37 Box Jumps (24/20) 37 Press Ups 37 Deadlifts (45/30kg) 37 DB Cleans (20/15kg) 37 DB Floor Press 37 DB Man Makers[…]

24 – October-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Sumo Deadlift High Pulls 10 Wall Balls (6/4kg) 20 Backward Lunges Weightlifting Back Squat (15-10-5-3-3-3-3-3) PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Metcon Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front[…]

22-October-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds: 5 Plank Get-ups 10 Red Band Pull Aparts 5 Inch Worms Weightlifting Bent Over Row (5×7 with Dumbbells) Metcon Metcon (Weight) EMOM for 20 Mins Odd – 10 Renegade Row Even – 7 Burpees

22 – October-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Run – Commando Burpee – Catch 2 Rounds 300m Row 20m Bear Crawl 20 Ring Rows Gymnastics K2E/T2Bs (Max Reps) 3 x 10 tucked toes to kettlebell 3 x10 toes to kettlebell 3 x 10 levers Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps[…]

21 – October-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 x 30 Seconds Hang from Pull Up Bar Then- 3 Rounds 5 A Frame Press Ups 8 Sit Ups 10 Inch Worms Weightlifting Push Jerk (5-5-5-5-5) Metcon RENA (Time) Complete the following for time: 22 Pull-ups 10 Push Jerk @ 75% 5RM 81 Wall Balls 10/8kg