31 – May-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up, then: 10 PVC Pipe Thrusters (Demo Points of performance) 6 x 5 second paused Goblet Squats 10 PVC Pipe behind the neck presses Weightlifting Thruster (3-3-3-3-3) Metcon Metcon (2 Rounds for reps) Rnd 1: Bring Sally Up – Goblet Squat Rest 3 Mins Rnd[…]

31 – May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility 10 PVC Pipe Thrusters (Demo Points of performance) 6 x 5 second paused Goblet Squats 10 PVC Pipe behind the neck presses Weightlifting Thruster (3-3-3-3-3) Metcon Metcon (2 Rounds for reps) Rnd 1: Bring Sally Up – Goblet Squat Rest 3 Mins Rnd 2: AMRAP[…]

30-May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 20m Bear Crawl 5 Inch Worms w/ Press-up 5 Hindu Press-ups Group Push Jerk Drills: 5x Jump 5x Above + land in a partial squat 5x Above + hands in rack position 5x Above + hands punch to the sky Weightlifting Push Jerk w/[…]

29-May-2017 – Memorial Day

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Mins to Mobilise as required (Calf / Glutes) Dynamic Warm-up – Little Skips – High Knees – Bum Kicks – Big Skips – Ankling – Bear Crawl Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have[…]

27-May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 20 Russian KB Swings 10 Hollows 10 Ab-mat Sit-ups 10 Back Raises Gymnastics Gypsy GHD’s (5×10) GHD Technique work Metcon Metcon (Time) Evil Wheels 10-8-6-4-2 KB Swings 10-20-30-40-50

27-May-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Rounds of: 20m Bear Crawl 5 Inch Worms w/ Press-up 5 Hindu Press-ups Group Push Jerk Drills: 5x Jump 5x Above + land in a partial squat 5x Above + hands in rack position 5x Above + hands punch to the sky Weightlifting Push Jerk[…]

26-May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Glute Mobility/Squat Therapy OHS Prep Work Weightlifting Overhead Squat (5×5) 20 Minute Time Limit You have 5 sets to practise your OH Squat Tekkers – DO NOT GO HEAVY! Learn the technique! Metcon Dumbell DT (Time) 5 RFT; 12 Deadlifts 9 Hang Power Cleans 6 Push JerksRx+[…]

25-May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Each In Partners (Share a rower) 300m Row 10 Bent Over Rows 10 Box Dips 10 Wide Press Ups Gymnastics Supine Ring Row (5 x 10) Metcon Metcon (AMRAP – Reps) 5 Rounds 12 X Barbell BO Rows 6 X Barbell High Pulls Max Reps[…]

23-May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 20m Bear Crawl 5 Inch Worms w/ Press-up 5 Hindu Press-ups Group Push Jerk Drills: 5x Jump 5x Above + land in a partial squat 5x Above + hands in rack position 5x Above + hands punch to the sky Weightlifting Push Jerk w/[…]

22 – May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf & Glute Mobility (In Pairs) 20 Lunges Arms Overhead 20 Lunges Hands to touch floor in front of toes 20 Lunges w Rotation over front leg Weightlifting Back Squat (1-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) Enterwistle – 15min AMRAP 22 DUs/ 44 SUs 5[…]