1-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 20 Backwards Lunges w/ Hands O/Head 10 PVC Good Mornings 15 KB Swings Weightlifting Warm-up (No Measure) 10 Mins to warm-up to your Deadlift working weight. Start with 10 Reps of an empty barbell. Metcon 30 Min Deadlifts for Weight (Weight) Deadlift as[…]

31-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Gondola Stretch /arm 3x 10 Single Arm KB Swings /arm 10 PVC Good Mornings Weightlifting Kettlebell Clean (5-5-5) This is a technique session – don’t go heavy and snap yo shit up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping[…]

30-August-2017 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds: 20 Plank Shoulder Taps 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting Single Arm DB Chest Press (12-12-3×12/arm) Metcon Metcon (Time) 5 Rounds For Time – In Pairs, Alternate Movements, you both work at the same time: 500m Row 15 Floor Press

30-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20 Plank Shoulder Taps 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting Single Arm DB Chest Press (12-12-3×12/arm) Metcon Metcon (Time) 5 Rounds For Time – In Pairs, Alternate Movements, you both work at the same time: 500m Row 15 Floor PressRX: 60/30kg 2:[…]

29-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 2x 20 Lunges w/ Hands O/Head 7 Burpees Intro to Turkish Get Up Weightlifting Turkish Get Up (20 mins to 1RM (each side)) Metcon Turkish Get Up Grace (Time) 30 Turkish Get Ups For Time. You must alternate arms each rep – if[…]

28-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2x 10 KB Goblet Squats 12 KB Swings 14 Backward Lunges Back Squat Warm-up – 5 Min to warm-up to your working weight for… Weightlifting Back Squat (5-5-5 & 3×5) Metcon Metcon (Time) Ladder of 1 to 10 Reps of: High Hang Power Snatch Burpee[…]

26-August-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility: 20 Gondola Stretches /arm 10 Around the Worlds /direction 10 Pass Throughs 2 Rounds of: 15m Bear Crawl 5 A-Frame Press-ups Weightlifting Dumbell Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) 21-15-9 Goblet Squat Med Ball Sit-up

26-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility: 20 Gondola Stretches /arm 10 Around the Worlds /direction 10 Pass Throughs 2 Rounds of: 15m Bear Crawl 5 A-Frame Press-ups Weightlifting Dumbell Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) 21-15-9 Front Squat Med Ball Sit-upRX+ 85/55kg, 10/6kg RX: 60/40kg, 10/6kg 2: 40/25kg, 8/4kg 1: 30/20kg,[…]

25-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 10 Good Mornings PVC 10 Deadlifts (Empty Bar) 20 Walking Lunges Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″[…]

24-August-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Gondola Stretch /arm 3x 10 Single Arm KB Swings /arm 10 PVC Good Mornings Weightlifting Kettlebell Snatch (5-5-3×5) This is a technique session – don’t go heavy and snap yo shit up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Chipper 10[…]