30-September-2017 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Shoulder Mobility – Gondola Stretch x20/arm – Pass Through x10 – Around the World x5/direction 2 Rounds 5 Inch Worms (Static) 5 A-Frame Press-ups Weightlifting Single Arm DB Shoulder Press (5-5-5-5-5) Perform 5 reps on one side, then immediately on the other. Metcon Metcon (2 Rounds[…]

30-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 2 Rounds 20 Walking Lunges 10 Air Squats 10 Power Cleans (Empty Bar) Metcon Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20[…]

29-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Gondola Stretch 20/Side 3 Rounds 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting Bench Press (10-8-6-3-3-3) Metcon Metcon (Time) 5 Rounds – In Pairs 500m Row 15 Floor PressRX: 60/40kg 2: 45/32.5kg 1: 35/25kg

28-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds 20 Walking Lunges PVC O/H 15 KB Swings Weightlifting BB O/Head Front Alt. Lunge (20-20-20) Perform the lunge on the spot, always stepping the lunging leg forward, then returning it back to centre. Perform 20 Reps total, alternate the lunging leg[…]

26-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 PVC Push Press 10 Band Chest Press 10 Band Pull Aparts 10 Scap Pull-ups 10 Ring Rows Gymnastics Superset the two below movements 3 sets to Total Failure Pull-ups Dips Metcon Metcon (Time) 6 Rounds 24 Air Squats 24 Press-ups 24 Walking Lunges 400m[…]

25-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility —– Burpee Broad Jump Down Gym Walking Lunge (Hands O/H) Up Gym 15 KB Swings 10 Goblet Squats —– Front Rack Mobility Weightlifting Front Squat (10-10-3×10) Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP – Ladder 2,4,6,8,etc… Bar Over Burpee ThrusterRX:[…]

23-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Rowling for 5 Rounds For each meter over / under 100m perform that number of A-Frame Press-ups Weightlifting Shoulder Press 21s (21-21-21) Perform the following: 7 half reps – bottom portion 7 half reps – top portion 7 full reps – full range Metcon Lift Up Luke[…]

22-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Gondola Stretch 20/Side 3 Rounds 5 Inch Worms w/ Press-up 10 Band Pull-aparts Weightlifting Bench Press (10-8-6-3-3-3) Metcon Metcon (AMRAP – Reps) In Pairs 7 x 2 Min Rounds 40/30 Cal Row (Share This) AMRAP Jerks (IGYG)RX: 92.5/60kg 2: 70/45kg 1: 45/30kg Allowed Movements: – Push Jerk[…]

21-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds 20 Walking Lunges PVC O/H 15 KB Swings Weightlifting BB O/Head Front Alt. Lunge (20-20-20) Perform the lunge on the spot, always stepping the lunging leg forward, then returning it back to centre. Perform 20 Reps total, alternate the lunging leg[…]