CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Drill Format – 4 Rounds 10 Hollow Holds 10 Abmat Sit-ups Gymnastics Toes To Kettlebell (10-10-10-10-10) Metcon Metcon (Time) In Pairs – I Go You Go 100 Lateral MB Passes 100 Box Jump + Over 100 DB Snatch 100 Lateral Lunges

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 (No Measure) Complete the following, every 2 minutes, for 12 minutes: 15/10 Cal Row 15 Wall Balls 10/6kg

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) For Time – In Pairs: Buy In: 400m Run 150 Burpee Box Vaults[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row @ W-up Pace Hip / Glute Mobility —- 3 Rounds of: 10/side Lunges w/ DB Swing + Floor Tap 15 KB Swings CrossFit Strongman Sumo Deadlift (8-5-3-2-1-1-1) 8×30% of 1RM 5×60% 3×70% 2×80% 1×90% 1×100% 1×102% Glute-Ham Raises (10-10-10)

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 Remembrance Day WOD (AMRAP – Rounds and Reps) 18min AMRAP 11x Hang Power Snatches 35/25kg 11x Burpees 11x Thrusters 35/25kg 11x Pull ups On[…]

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 (2 Rounds for reps) Tabata… – DB Snatch Rest 1 Minute –[…]

CrossFit Trafford – CrossFit Teens 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[…]

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[…]

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 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)[…]