01-November-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds 10 Scap Pull-ups 10 Abmat Sit-ups 10 Ring Rows Gymnastics You will perform one of the below movements, first option is K2E the progression is T2B. If you don’t ‘have’ the movement yet, you will work on strength / tekkers. Knees To Elbow (5xTF)[…]

01-November-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Scap Pull-ups 10 Abmat Sit-ups 10 Ring Rows Gymnastics You will perform one of the below movements, first option is K2E the progression is T2B. If you don’t ‘have’ the movement yet, you will work on strength / tekkers. Knees To Elbow (5xTF) Toes-To-Bar[…]

31-October-2017 – CrossFit

CrossFit Trafford – CrossFit Happy Birthday Dempsey Lad. x Warm-up Warm-up (No Measure) 2 Rounds 10 Sumo Deadlifts (20/15kg) 5 Upright Rows (20/15) 10 Sumo Front Squats Weightlifting Sumo Deadlift High Pull (10-8-6-3-3-3) Metcon Metcon (Time) Buy In – 200m Run 2 Rounds of: 9 Power Cleans 7 Front Squats 5 Bent Over Row Cash[…]

30-October-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility —– 2 Rounds 10 PVC Pipe Shoulder Press 10 Press Ups 10 Plate GTOH Weightlifting SP-PP-PJ (3xTF) Shoulder Press to Failure Push Press to Failure Push Jerk to Failure Metcon Metcon (Time) Buy In: 20 Ring Rows 50 DB Burpee Box Overs Cash Out:[…]

30-October-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility —– 2 Rounds 10 PVC Pipe Shoulder Press 10 Press Ups 10 Plate GTOH Weightlifting SP-PP-PJ (3xTF) Shoulder Press to Failure Push Press to Failure Push Jerk to Failure Metcon Metcon (Time) Buy In: 20 Ring Rows 50 DB Burpee Box Overs Cash Out: 20[…]

28-October-2017 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Steady Pace Row Hip Mobility 3 Rounds: 10 Superman Back-raise 10 Air Squats @30X0 Weightlifting Box Back Squat (10-10-3×10 @31X1) WTF is @31X1? 3 – is how many seconds the lowering of squat will take you 1 – is how long you will pause[…]

28-October-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Run Calf Mobility —– High Knees Butt Kicks Chicken Feet Small Skips Long / Big Skips Gymnastics Double-Unders (Tekkers OR 5xMR) Metcon Metcon (2 Rounds for reps) In Pairs: 10 Min ‘Death By’ Cal Row IGYG Rest 5 Mins 10 Min ‘Death By’ Press-ups IGYG

28-October-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run Calf Mobility —– High Knees Butt Kicks Chicken Feet Small Skips Long / Big Skips Gymnastics Double-Unders (Tekkers OR 5xMR) Metcon Metcon (2 Rounds for reps) In Pairs: 10 Min ‘Death By’ Cal Row IGYG Rest 5 Mins 10 Min ‘Death By’ Press-ups IGYG

27-October-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Power Snatch Warm-up (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting High Hang Power Snatch (10-10-3×10) Metcon Metcon (AMRAP – Reps) Perform the following EMOM for 10 Mins: 10 Plate[…]

26-October-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 50 Single Unders 5 A-Frame Press-ups 10 DB Shoulder Press Gymnastics You will perform one of the below movements, first option is Wall Walk the progression is Handstand Press-ups. If you don’t ‘have’ the movement yet, you will work on strength / tekkers. Handstand Push-ups[…]