CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run —- 3 Rounds of: 10 Air Squats 5 Burpees —- 400m Run CrossFit Strongman Atlas Stones (3×5) Lifting Technique Then ladder of stones 3×5 Metcon Metcon (Time) 10 Rounds Farmers carry – Single Arm (Suitcase) 10 STOH (Same arm as farmers carry) Rx – 40/30kg[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 300m Row 20 Plank Shoulder Taps 200m Row 10 Press-ups Gymnastics Ring Muscle Up Progression – The Pull (No Measure) Muscle Up Progression Work (5×3) – Pull to stand from squat – Pull to stand from laces – Pull to stand with heels out frontBefore you[…]

CrossFit Trafford – CrossFit Warm-up “Squat” Clean Warm-up (No Measure) 10 Air Squats 20 Walking Lunges Group Med Ball Clean Drills Weightlifting Squat Clean (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) Partner WOD – In Pairs AMRAP Cal Row Deadlifts Must cycle through 5-5/6-6/7-7 reps ……..etc Scoring is Max Cal rowed in 10 mins!Adv (RX): 80/60kg[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 15m Bear Crawl 5 PVC Dislocates 5 Hindu Press-ups Gymnastics Wall Walk (Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP In Pairs Alternate the Movements – 1 Works 1 Rests: 3 Wall Walks 15 DUs (30 Singles) 5 Sit-ups

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3rds of 20 Russian Swings 12 Back Extensions 5 Arches & Hollows Gymnastics Core Crusher *The aim is to make passing wind a chore!!! Metcon Metcon (AMRAP – Reps) Partner WOD In 2’s Complete 20 rounds of; AMRAP Sit Ups 200m Run w Med Ball. Scoring is[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rds 50 SUs 20 Backward Lunges 10 Med Ball Cleans Weightlifting Front Squat (5-5-5-5-5) Metcon Metcon (Time) For time; 100 Box Jumps

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 15m Bear Crawl 5 PVC Dislocates 5 Hindu Press-ups Gymnastics Wall Walk (Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP In Pairs Alternate the Movements – 1 Works 1 Rests: 3 Wall Walks 15 DUs (30 Singles) 5 Sit-ups

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 20 Press Ups —- 3 Rounds of: 3 Inch Worms 6 Bent over Rows (DB) 9 PVC Pipe Dislocates —- 20 Press Ups Gymnastics Handstand Push-ups (Wall Walk Technique & Kick Up Technique ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min EOMOM 5 Push Jerk[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run —- 3 Rounds of: 10 Air Squats 5 Burpees —- 400m Run CrossFit Strongman Tyre Flip (TEKKERS) AMRAP Tyre Flips in 60 Seconds (AMRAP – Reps) Perform as many tyre flips as possible in 60 seconds – you will flip up to vertical and a[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 15m Bear Crawl 20 Plank Shoulder Taps 15m Inch Worms w/ Press-up 5 A-Frame Press-ups Weightlifting Push Press – Dumbbells (5-5-5-5-5) Metcon Metcon (No Measure) 15 Min EMOM 5 Wall Balls 5 Jump Squats