20-December-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of 5 Burpees 20 Walking Lunges w/ Hands O/Head 15 Air 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 (No Measure) EOMOM for 20 Mins A –[…]

20-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 Back 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 (No Measure) EOMOM for 20 Mins[…]

19-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility Groin / Lunge Mobility 3 Rounds of: 10m Bear Crawl 10m Frog Jumps 10m Burpee Broad Jumps 10m Jog Metcon Metcon (Time) In Partners – IGYG 3 Rounds of 50 Thrusters 20/15kg 30 Press Ups 30 Wall Balls (5 rep max) 200m DB[…]

18-December-2017 – CrossFit

CrossFit Trafford – CrossFit Happy Birthday Bob! Enjoy this one LAD x 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 15 Minutes to Warm-up Cleans, Front Squats, PP and Back Squat. Metcon Metcon (Time) Hampson Buy – In =[…]

16-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 Metcon (Time) 5-10-15-20-25-20-15-10-5 Box Jumps 10-20-30-40-50-40-30-20-10 Double Unders (Reps x2 for SUs)

15-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 Coach Lead Shoulder Mobility Skill Overhead Squat (15 Minutes Overhead Squat Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP – Ascending Ladder – Pull-up[…]

14-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[…]

13-December-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 1 Round of Hip Mobility 20 Forward Press /each leg 20 Diagonal Reach /each leg 20 Standing Hip Drive /each leg 2 Rounds of Lunge Mobility All on same side: – 20 Hip Drives – 20 Thigh Slides – 15 Lateral Lunges w/ floor touch Repeat[…]

13-December-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 1 Round of Hip Mobility 20 Forward Press /each leg 20 Diagonal Reach /each leg 20 Standing Hip Drive /each leg 2 Rounds of Lunge Mobility All on same side: – 20 Hip Drives – 20 Thigh Slides – 15 Lateral Lunges w/ floor touch Repeat on[…]

12-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 Back 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 (Weight) EMOM for 21 Minutes –[…]