23-January-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run, then 2 Rounds of: 3 Inch Worms 6 Burpees 15 Walking Lunges Weightlifting Split Jerk (6-6-6-6-6 :: 5 sets of 6 reps) 6 Reps/ 3 per leg Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

21-January-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Bulgarian Split Squats (5-5-5-5-5/leg) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Mins 6 Push Press w/ Dumbbells 10 Step-ups w/ Dumbbells alternate legs

21 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 21-15-9 Air squats PVC frontal raises Round the world’s Weightlifting Overhead Squat (5-5-5-5-5) Metcon Metcon (Time) 5 Rounds for Time of: 3 Front Squats 6 Deadlifts 9 Push Press You must use 1 Barbell for all movements Adv (RX): 60/40kg Int: 45/35kg Beg: Up to 30/25kg Metcon[…]

20 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 15 KB Swings 10 Close Grip Press Ups 10 Box Dips Gymnastics Ring Dips (5-5-5-5-5) Matador Dips (5-5-5-5-5) Scale to Box Dips if needed. Then superset with Tricep OH Extensions to FAILURE. (In the words of CT Fletcher…..Stupid Pump) Metcon Metcon (4 Rounds for reps)[…]

19-January-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Bulgarian Split Squats (5-5-5-5-5/leg) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Mins 6 Push Press w/ Dumbbells 10 Step-ups w/ Dumbbells alternate legs

19 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 rounds of 10 air squats 10 kettle bell swings 20 walking lunges w/ hands OH Gymnastics Froggy Thursday (3-3-3-3-3) 3-3-3-3-3 Max forward leap(static long jump onto jigsaw mats) + Max vertical leap (chalked fingertips to wall) Score = Single max distance of each combined Metcon 16.1[…]

18 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Warm up: 2 rounds of 100m row Rowling, Burpees for reps over/under Then 2 rounds 10 light wall balls 10 light dumb bell rows 10 light dumb bell reverse fly Weightlifting Single Arm DB Rows (5X8) Single Arm DB Rows (Rest on plyo box) Then straight in[…]