30-December-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds of 20 Walking Lunges w/ Hands O/Head 15 PVC Back Squat Weightlifting Goblet Squat (5-5-5-5-5 @15X1) @15X1 Explained: 1 Second Down 5 Second Pause X Explode Up 1 Second to re-breath at top Metcon Metcon (Time) 800m Run 21 Box[…]

30-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds of 20 Walking Lunges w/ Hands O/Head 15 PVC Back Squat Weightlifting Deadlift (5-5-5-3-1-1-1) Metcon Metcon (Time) 400m Run 21 Box Jumps 9 Power Cleans 200m Run 15 Box Jumps 6 Power Cleans 100m Run 9 has Box Jumps 3 Power[…]

29-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 1 Round of Hip Mobility 20 Forward /each leg 20 Diagonal Reach /each leg 20 Standing Hip Drive /each leg 10 Minutes to Warm-up Deadlift and STOH Metcon Metcon (AMRAP – Reps) 5 Minutes AMRAP Burpees 1 Minute Rest 5 Minutes AMRAP Cal Row 1 Minute Rest[…]

28-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run Hip Mobility Lunge Mobility 10 Mins on TGU Tekkers Metcon Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left[…]

27-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 20 Alt. Backward Lunges w/ PVC O/Head 10 PVC Split Jerks Weightlifting Split Jerk (3-3-3-3-3) Metcon If you can run, then run, if you have a medical issue you can row. Your medical issue can’t relate to increased weight due to Christmas pudding,[…]

22-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility 3 Rounds 15 KB Swings 15m Broad Jump 10 Good Mornings 20/15kg Weightlifting Deadlift (5-5-5-3-1-1-1) You will have 5 minutes to perform each set – the clock will be on a rolling 5 minute loop. This will take 35 minutes. You must control the negative[…]

21-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mixed Tabata – Hollow Hold – Superman Hold 10 Mins to warm-up B/O Row Metcon Metcon (Time) 5-10-15-20-25 K2E B/O Row w/ Barbell * 400m Run after each setRX+ 100/75kg RX: 80/50kg 2: 60/35kg 1: 40/25kg