30-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Partner Warm Up 2 Rounds each of; 300m Row 5 Hang Power Cleans (Empty Bar) 5 Front Squats ( Empty Bar) 3-second hold at the bottom 10 Front Rack Barbell lunges Weightlifting ‘Squat’ Cleans (10-10-10-10-10) Metcon Sale Sharks Row (Distance) 6 Rounds of 30:30 for maximum distance[…]

29-June-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up 2x 20 Lunges w/ Hands O/Head 15 KB Swings Good Morning Tekkers Weightlifting Good Mornings (5×10) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 500m Row Buy In 1-2-3-4-5-6-7-8-9-10…….. Air Squats Burpees GTOH – Plate

29-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling….. WARM UP GAMES ‘ROWLING’ Rules You need to hit 100m bang on. If you do everyone gets 5 Burpees. If you don’t you get 1 press up for every metre over or under. Gymnastics Handstands/Handstand Walks Metcon Metcon (Time) 20 Minute Cap 40-30-20-10-5[…]

28-June-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rds of 5 Press Ups 5 Pike Press Ups 5 Hanging Knee Raises Weightlifting Shoulder Complex (5 x 3-2-1) 5 Rds of 3 Strict Press 2 Push Press 1 Pusb Jerk Metcon Metcon (Time) 15 Min Time Cap 100 Goblet Backwards Lunges 800m Row Finisher

28-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds of 5 Press Ups 5 Pike Press Ups 5 K2Es 5 Mins to Warm-up to working weight for the skill… Weightlifting Shoulder Complex (5 x 3-2-1) 5 Rds of 3 Strict Press 2 Push Press 1 Pusb Jerk 1 Bar only and you must complete[…]

27-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs on Box 2x 20 Lunges w/ Hands O/Head 15 KB Swings 15 Good Mornings (PVC then Bar) Weightlifting Good Mornings (20-15-5×10) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 800m Run Buy In 1-2-3-4-5-6-7-8-9-10…….. Air Squats Burpees GTOH – PlateRX: 20/15kg[…]

26-June-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Run 2x 10 PVC Good Mornings 15 KB Swings Dumbbell Snatch Tekkers – 5 Min to warm-up to your working weight for… Weightlifting Single Arm Dumbbell Snatch (GVT 10×10 w/ 60 Sec Rest) 5 with right arm, straight into 5 with left arm (or vice-versa)[…]

26-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2x 10 PVC Good Mornings 15 KB Swings Dumbbell Snatch Tekkers – 5 Min to warm-up to your working weight for… Weightlifting Single Arm Dumbbell Snatch (GVT 10×10 w/ 60 Sec Rest) 5 with right arm, straight into 5 with left arm (or vice-versa) Metcon[…]

24-June-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) In Pairs – 1 Person Runs 200m, the other Rows, then swap. —– 3 Rounds of: 10 Scap Pull-ups 10 Ring Rows Gymnastics Pull-ups (5×5) Dead Hang Pull-ups 1. Standing w/ Rings 2. Banded on Rig 3. Rig no bands 4. Weighted on Rig Weighted Pull-ups (5-5-5-5-5)[…]

24-June-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) In Pairs – 1 Person Runs 200m, the other Rows, then swap. —– 3 Rounds of: 10 Scap Pull-ups 10 Ring Rows Gymnastics Pull-ups (5×5) Dead Hang Pull-ups 1. Standing w/ Rings 2. Banded on Rig 3. Rig no bands 4. Weighted on Rig Weighted Pull-ups[…]