19-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 Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Box Jumps or Step[…]

18-May-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 300m Row 10 Bent Over Rows 10 Box Dips 10 Wide Press Ups Gymnastics Supine Ring Row (5 x 10) Metcon Metcon (AMRAP – Reps) 4 Rounds of; In 3 Mins Run 200m with a Med Ball Max Reps KB SDHP REST 2[…]

17-May-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 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 (Time) Partner ‘Viking Fran’ 21-15-9 Cal Row Thrusters w/ DB Pull Ups

17-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) 15 Minute Time Limit You have 5 sets to work to a heavy set of 3 reps. Metcon Metcon (Time)[…]

16-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/[…]

15 – 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 – Reps) For Time; 150 KB Situps EMOM 4 Burpees Rx – 4[…]

13-May-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Glute Mobility/Squat Therapy 5 PVC Pipe Snatch Balance 2 inch drop 5 PVC Pipe Snatch Balance 4 inch drop 5 PVC Pipe Snatch Balance 6 inch drop 5 PVC Pipe Snatch Balance Full Range Weightlifting Snatch Balance (5×5) 15 Minute Time Limit You have 5 sets[…]

13-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 (2 Rounds for time) 1 Mile Time Trial: Sprint 1 Mile Rest for the same time as the mile took to run Sprint[…]

12-May-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Glute Mobility/Squat Therapy 5 PVC Pipe Snatch Balance 2 inch drop 5 PVC Pipe Snatch Balance 4 inch drop 5 PVC Pipe Snatch Balance 6 inch drop 5 PVC Pipe Snatch Balance Full Range Weightlifting Snatch Balance (5×5) 18 Minute Time Limit You have 5 sets to[…]

11-May-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 300m Row 10 Bent Over Rows 10 Box Dips 10 Wide Press Ups Gymnastics Supine Ring Row (5 x 10) Metcon Metcon (Time) 5 Rounds of 24 DU’s/72 SU’s 18 Plate GTOH 12 Burpee over plate Rest 1 min per round