CrossFit Trafford – CrossFit Teens 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) Kind of “Helen” 6 Rounds for time of: 200m Run 10 KB Swings 6 Pull-ups
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 Air Squats 10 Broad Jumps 5 Inch Worms Weightlifting Thruster (10-8-5-3-3) Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Split in to two groups: 1: Glute / Hip Mobility on Box 2: Calf Mobility Then, 2 Rounds of: 10 Air Squats 10 Broad Jumps 5 Inch Worms Weightlifting Thruster (10-8-5-3-3) Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on[…]
Next Strength Cycle – Starting next Monday We will be starting a new strength cycle on Monday 18-June folks, and it’s a good’un! We are going to be working on new skills and further improving existing ones… we will be covering a lot of ground and you will make some excellent improvements / gains…. As[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 20m Bear Crawl 10 Gondola Stretches /per arm 5x6sec Banded Stretch /per arm – Over Head – Behind Head Group Push Jerk Drills: 5x Jump 5x Above + land in a partial squat 5x Above + hands in rack position 5x Above + hands punch[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 100 Single Under Skips 20 Lunges Arms Overhead 20 Lunges Hands to touch floor in front of toes 20 Lunges w Rotation over front leg Back Squat Technique Drills w/ PVC Pipe Weightlifting Back Squat Int: 15-10-8-7-5-5-5 Beg: Tekkers 5×5 Metcon Metcon (AMRAP – Rounds) In[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf & Glute Mobility (In Pairs) 100 Single Under Skips 20 Lunges Arms Overhead 20 Lunges Hands to touch floor in front of toes 20 Lunges w Rotation over front leg Back Squat Technique Drills w/ PVC Pipe Weightlifting Back Squat Adv: 8-5-3-2-1-1-1 Int: 15-10-8-7-5-5-5 Beg: Tekkers[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of: 10 PVC Good Mornings 15 Russian KB Swings 20 Superman Back Raise Gymnastics Glute-Ham Raises (10-10-10-10-10) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of: 50 Double Unders (100 Singles) 8 Plate O/Head Step-ups (Alt Legs) 4 Sit-ups
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 10 PVC Good Mornings 15 Russian KB Swings 20 Superman Back Raise Gymnastics Glute-Ham Raises (10-10-10-10-10) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of: 50 Double Unders (100 Singles) 8 Plate O/Head Step-ups (Alt Legs) 4 Evil WheelsRX: 20/15kg Plate, 24/20″[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobs – 10 Air Squats – Hip Rotations x10 both legs & directions – Grass Hoppers x10 – Duck Walk x10 – Over / Under Fence x8 – 10 Air Squats Shoulder Mobs – Band O/H 5×5 Sec Hold – 10 PVC Dislocates O/H Squat Pounts[…]