CrossFit Trafford – HIIT Warm-up Warm-up (No Measure) 2 Min warm-up pace row Metcon Metcon (No Measure) Perform a Gasser w/ Down/Up EMOM for 10 Mins – Aim is to maintain pace each round. Metcon (AMRAP – Rounds and Reps) 10 Min ascending ladder, ratio of 1:1:2 Cal Row Burpee KB Swing

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[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 rounds of Rowling ———– Then 2 Rounds of 5 Press Ups 10 Band Pull Aparts 30 Second DeadHang from Pull Bars Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute ascending ladder – Ratio 1:1:2 Press-up Negative Pull-up Box Jump Rest 5 Minutes Metcon Metcon (Distance)[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip / Glute Mobility Lunge 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 Break & Run (Time)[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility Lunge 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 Break & Run (Time) 3[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run —– 2 Rounds of: 50 Single Unders 10 Inch Worms w/ Press-up 5 A-Frame Press-ups —– 10 Minutes to practice the inverted single arm KB shoulder press. Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute ascending ladder, starting on 5 reps, of: Left arm[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run Hip Mobility Lunge Mobility Dynamic Warm-up Metcon Metcon (Time) Cover ½ Mile with the following movements: (80 times across the gym – from wall under the rig to over the runway) Out – Burpee Broad Jump Back – Walking Lunge Out – Bear Crawl Back[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 10 PVC Pass Through 5 Around the Worlds /direction 3 Rounds 10 Sit-ups 10 DB Shoulder Press 10 KB Swings Weightlifting Z Press (Dumbbells 5xTF) Bent Over Row (Barbell 5xTF) Hammer Curls (Dumbbelss 5xTF)

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up 3 Rounds 20 Alt. Back Lunges w/ PVC O/Head 10 PVC Split Jerks Weightlifting Split Jerk (3-3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min ascending ladder: Dumbbell Burpee Box Over Dumbbell Snatch Balance

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 (AMRAP – Rounds and Reps) 10 Min ascending ladder: Dumbbell Burpee Box Over Dumbbell Snatch BalanceRx+ 20/12.5kg Rx: 15/10kg 2: 12.5/7.5kg 1: 10/5kg