20-September-2017 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Box Jumps (For Height) (Distance) 3-3-3-3-3 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Box Jumps 10 KB Swings 15 KB Deadlifts 400m RunRX: 28/20kg 2: 20-24/14-16kg[…]

20-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Box Jumps (For Height) (Distance) 3-3-3-3-3 Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Box Jumps 10 KB Swings 15 KB Deadlifts 400m RunRX: 28/20kg 2: 20-24/14-16kg 1:[…]

19-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) 150 STOH ‘Anyhow’ (15 Min Cap) Every time you put the[…]

18-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) EMOM “Death By” Man Makers. Start the first minute with 1 rep,[…]

16-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 DB Shoulder Tri-set (12-12-12) – Arnie Shoulder Press – Reverse Flies – B/O Row Metcon Metcon (Time) CHIPPER (20 Min Cap) 60 KB Swings 50 Wall Balls 40 Press-ups[…]

15-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 (2 Rounds for reps) Tabata Burpees (Rnd 1) Rest 2 Mins Tabata Air Squats (Rnd 2)You will finish with two scores: – Number of Burpees – Number of[…]

14-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[…]

13-September-2017 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Box Jumps (For Height) (Distance) 3-3-3-3-3 Metcon 5km Route Map – http://bit.ly/CF-Traf-5km – Start at the gym, run to the main road and turn right – Turn right on to[…]

13-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Box Jumps (For Height) (Distance) 3-3-3-3-3 Metcon 5km Route Map – http://bit.ly/CF-Traf-5km – Start at the gym, run to the main road and turn right – Turn right on to Glebelands[…]

12-September-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 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 (AMRAP – Rounds and Reps) 12 Min AMRAP – In Pairs – Alternate IGYG: 5 Deadlifts[…]