18 – 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 Metcon (Time) 50/150 DU’s/SU’s 50 Goblet Squats 50 KB Swings 30/120 DU’s/SU’s 30 Goblet Squats 30 KB Swings 10/30 DU’s/SU’s 10 Goblet Squats 10[…]

17-October-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Pizza Wars (No Measure) Skill Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]

17 – 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 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20#[…]

15-October-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Rowling (No Measure) Row and try to stop the rower on 100m Distance. The under/overage equals the number of reps you will perform of a movement soevified by Coach. Weightlifting Lat Pull Down (5-5-5-5-5) Using a PVC Pipe / barbell attached to pull-up bar with bands. Metcon Metcon (AMRAP[…]

15-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 Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box[…]

14 – October-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 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 Metcon (AMRAP – Rounds) EMOM – Death by Burpees

13-October-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Rowling (No Measure) Row and try to stop the rower on 100m Distance. The under/overage equals the number of reps you will perform of a movement soevified by Coach. Weightlifting Lat Pull Down (5-5-5-5-5) Using a PVC Pipe / barbell attached to pull-up bar with bands. Metcon Metcon (Weight)[…]

13-October-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Min Mobility – Posterior Chain / Hips 3 Rounds of – Bear Crawl – 10 PVC Good Mornings – 20 Light KB Swings Metcon BEELEY (Time) 3 Rounds 13 Power Cleans @ 60kg 10 Pull Ups 19 Thrusters @ 42.5kg 78m Farmers Walk 38 Double Unders

12 – October-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Lunges 10 Slow Squat Jumps (Warm Up Pace) 20 Plate GTOH 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 (AMRAP – Rounds and[…]