1-December-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 (Time) In teams of 3, row 6km as fast as possible. You[…]

30-November-2017 – CrossFit

CrossFit Trafford – CrossFit Gymnastics Warm-up (No Measure) 5-10 mintues Line drill warm up: Bear crawl Gymnastic bear crawl (hamstrings straight) Inchworms Step forward, rear heel raise Crawl in press up position 10 minutes: Double spot k2e raise (hamstrings and shoulder) Athletes only focus is active shoulders and core, spotters raise legs and bring down.[…]

29-November-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Tabata: – Hollows – Superman Backraise Gymnastics Hollow & Supermen Beat Swing Beat Swing – T2B – Beat Swing Linked T2B Toes-To-Bar (5xTF) Metcon Metcon (No Measure) EOMOM for 20 Minutes – 20 Ice Skaters – 10 Box Jumps

28-November-2017 – CrossFit

CrossFit Trafford – CrossFit 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 (AMRAP – Reps) Minute 1-4 50 D/U / 100 S/u AMRAP Front Squats Rest 1 Min Minute 5-9 50 D/U / 100 S/u AMRAP Deadlifts[…]

27-November-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 (2 Rounds for reps) In Pairs EMOM for 10 Mins 20 Sec Plank Hold[…]

25-November-2017 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row Hip / Glute Mobility 2 Rounds 20 Walking Lunges Hands O/Head 20m Bear Crawl 20 KB Swings CrossFit Strongman The CrossFit Total is a test of absolute strength. You have 3 attempts to lift a max repetition in following lifts (and in the[…]

25-November-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 (Time) 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 DB Push PressPerform 10 Pull-ups and then 1 DB Push Press, 9 Pull-ups and 2 Push Press etc.

25-November-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 (Time) 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 DB Push PressPerform 10 Pull-ups and then 1 DB Push Press, 9 Pull-ups and 2 Push Press etc.

24-November-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 – Rounds and Reps) 15 Min AMRAP Buy In: 800m Run[…]

23-November-2017 – CrossFit

CrossFit Trafford – CrossFit Gymnastics Warm-up (No Measure) 5-10 mintues Line drill warm up: Bear crawl Gymnastic bear crawl (hamstrings straight) Inchworms Step forward, rear heel raise Crawl in press up position 10 minutes on: Active hollow drills Break the egg (knees raised to chest) 5 minutes on: Active hollow and shoulder drill lying face[…]