30-November-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 PVC Good Mornings 10 PVC Deadlift 20 Walking Lunges – Hands over head Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (No Measure) EOMOM for 12 Mins 10 Goblet Squats 20 Skips -> 1 Burpee 20 Skips -> 1 Burpee 20 Skips -> 1 Burpee

30 -November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Wall Balls 15 KB Swings 20m Bear Crawl Weightlifting DB Thrusters (5-5-5-5-5) Metcon Metcon (Distance) In a 15 minute window – in a team of three, row as far as possible. Partner A – rows (20 pulls per interval allowed before changing) Whilst: partners[…]

29 – November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 PVC Pipe Round the worlds 15 Ring Rows 10 Press Ups 10 Box Dips Gymnastics L-Sit Hold Max Duration L-Sit Hold Metcon Metcon (AMRAP – Rounds) Death by…… Man Makers w Renegade Row 3 mins Rest 800m run as fast as possible

28-November-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 PVC Good Mornings 10 PVC Deadlift 20 Walking Lunges – Hands over head Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (No Measure) EOMOM for 12 Mins 10 Goblet Squats 20 Skips -> 1 Burpee 20 Skips -> 1 Burpee 20 Skips -> 1 Burpee

28-November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Posterior Chain / Hip Mobility using a plyo box – 20 reps of each movment per leg, then: 3x 10 Air Squats 10 Dumbbell Shrugs 5 Burpees Weightlifting Hang Clean w/ Dumbbells (GVT 10×10, 60 seconds rest) Metcon Metcon (Weight) 16 Min EMOM Odd – 10 Back[…]

26 – November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 Inch Worms w/ Press-up 10 Red Band Pull-aparts 10 Ring Rows (share the rings) Then on coach’s command – 3×30 Second bar hang Gymnastics Pull-ups (5×5) Strict Deadhang at Body Weight Top of feet on box – 3 second drop Standing on box[…]

25 – November-2016 – CrossFi

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 10 Red Band Pec Stretches 10 PVC Pec Stretches 10 Dips 10 Bent over rows Weightlifting Bench Press (5×5) Metcon Metcon (AMRAP – Reps) In a 7 minute window Run 800m In remaining time amrap 7 Thrusters 7 burpees over the bar Rest 5 minutes[…]