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[…]
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
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 (Time) 5 Rounds of 24 DU’s/72 SU’s 18 Plate GTOH 12 Burpee over plate Rest 1 min[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Min Row, then 3x: 10 PVC Front Squats – as a group, drilled by coach 20 Walking Lunges (arms in rack position) Weightlifting Front Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) 5 Rds In 2 mins Run 200m Max Reps A-Frame Press Ups Rest 90[…]
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)[…]
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 with 2 light DBs … “When I say dip, DIP – When I say drive, DRIVE” Weightlifting Push Jerk w/ Dumbbells (12-12-12-12-12) You have 5 sets to work to[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 Min Row, then 3x: 10 PVC Front Squats – as a group, drilled by coach 20 Walking Lunges (arms in rack position) Weightlifting Front Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) 5 Rds In 2 mins Run 200m Max Reps A-Frame Press Ups Rest 90[…]
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[…]
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 (Time) Partner WOD 200 KB Swings 200 Box Jumps 200 Sit Ups 1 starts on KBs, the other on Box Jumps,[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 Backwards Lunges 10 PVC Good Mornings 10 PVC Back Squats Weightlifting Back Squat (20 Mins – Work in sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10m Walking Lunge w/ DBs 25 Double Unders (50 Singles) 10[…]