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 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute[…]
CrossFit Trafford – CrossFit Teens 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 (3 Rounds for reps) 3x Tabata for Reps Med Ball Cleans 10/6kg[…]
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 (3 Rounds for reps) 3x Tabata for Reps Med Ball Cleans 10/6kg –[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling – A-Frame Press-up for every meter over/under 100m Weightlifting Rear Rack Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) 800m Run 10 High Hang Snatch 20 O/Head Rear Lunges 400m Run 10 High Hang Snatch 20 O/Head Rear Lunges 800m Run 10 High Hang Snatch[…]
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[…]
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 (Time) In a pair: Partner A – 30 Alternating DB[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2x 15m Bear Crawl (down gym) 15m Inch Worm (up gym) Weightlifting Banded Deficit Press Up (TF = Total Failure) 5 x TF Metcon Metcon (AMRAP – Rounds and Reps) Med Ball Chipper 10 Alt Side Elevated PU’s 15 Sit Ups 20 OH Alt Lunges (10/side)[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x 15m Bear Crawl (down gym) 15m Inch Worm (up gym) Weightlifting Banded Deficit Press Up (TF = Total Failure) 5 x TF Metcon Metcon (AMRAP – Rounds and Reps) Med Ball Chipper 10 Alt Side Elevated PU’s 15 Sit Ups 20 OH Alt Lunges (10/side) 25[…]
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 Metcon (AMRAP – Rounds and Reps) 20 Min Ascending Ladder of: Plate GTOH (1,2,3…) Toes-2-Bar (1,2,3…) 200m RunRX: 20/15kg[…]
CrossFit Trafford – CrossFit Teens 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 Metcon (AMRAP – Rounds and Reps) 20 Min Ascending Ladder of: Plate GTOH (1,2,3…) Toes-2-Bar (1,2,3…) 200m Run