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[…]

CrossFit Trafford – CrossFit Happy Birthday Dempsey Lad. x Warm-up Warm-up (No Measure) 2 Rounds 10 Deadlifts (20/15kg) 5 Upright Rows (20/15) 10 Sumo Front Squats Weightlifting Sumo Deadlift High Pull (10-8-6-3-3-3) Metcon Dempsey (Time) 37 Box Jumps (24/20) 37 Press Ups 37 Deadlifts (45/30kg) 37 DB Cleans (20/15kg) 37 DB Floor Press 37 DB[…]

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 3-3-3-3-3-3 Metcon Metcon (Time) 10 Burpees 20 Box Jumps 30 Air Squats 40 Press Ups 50 Sit Ups 60 DU’s 70 KB Swings

CrossFit Trafford – CrossFit Teens 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

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 10 Ring Rows 10 Bicep Curls (light-ish) Weightlifting Concentration Curl (TF-TF-TF-TF) Metcon Warm-up (No Measure) 800m Run 21 Backward Lunges 12 Pull Ups 600m Run 21 Backward Lunges 9 Pull Ups 400m Run 21 Backward Lunges 6 Pull Ups 200m Run 21 Backward[…]

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) For Time….Complete 50 Press Ups 50 KB Swings (28/20) 50 DU’s 2 Min Rest 30 Hang Power Clean and Press Rx 50/35 2: 40/25 1: 30/17.5

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[…]

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 (Time) 5 Rounds for time: 4 Deadlifts 5 Power Cleans 6 Push Jerks Rx – 70/55kg 2 – 55/35kg 1 – 40/25kg

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) 3 Rounds 20 Wall Balls 10/8kg 20 SDHP 20 Box Jumps[…]

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 (Time) 21-18-15 Floor Press Ring Row Toes to BarRX: 60/40kg 2: 45/32.5kg 1: 30/25kg