22-November-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) In Pairs, complete 400 Window Wipers, I Go You Go 20 Reps[…]

22-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 (Time) In Pairs, complete 400 Window Wipers, I Go You Go 20 Reps at a time.Your partner will spot with a fist[…]

21-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 (Weight) Every 2 minutes, for 16 mins, perform a Power Snatch. You get 3 attempts to get a successful lift each round. You must increase[…]

20-November-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 (No Measure) EMOM for 10 Minutes 8 TV L O/H 5 Press-ups

20-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 (No Measure) EMOM for 10 Minutes 8 TV L O/H 5 Press-ups

18-November-2017 – CrossFit Teens

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 Weightlifting High Hang Power Snatch (5×10) Metcon Metcon (Time) IN TEAMS OF THREE 5 Minute AMRAP – 5m Lateral[…]

18-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 (2 Rounds for distance) IN TEAMS OF THREE 5 Minute AMRAP – 5m Lateral Bear Crawl Rest 2 Minutes 5 Minute AMRAP –[…]

17-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 (Time) 5 Rounds of: 5 Deadlift 3 Hang Clean (Catch in Squat)[…]

16-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[…]

15-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[…]