1-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility Hollow / Superman Drills Gymnastics Kipping Pull-up Tekkers Metcon Metcon (2 Rounds for reps) Tabata DUs Rest 3 Minutes Tabata Kip Pull-upsYou will have two scores: Tabata 1 – Total Reps Tabata 2 – Total Reps

28-February-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility 2 Rounds of: 20m Bear Crawl 5 A-Frame 10 Light DB Push Press Weightlifting Shoulder Press (10-8-5-5-5-5-5) 3 Min rolling clock (21 Mins) Metcon Sayonara PJ (Time) 50 DB Thrusters for time, with 1 Renegade Row EMOMRx: 2×22.5/15kg 2: 2×15/12.5kg 1: 2×12.5/10kg

28-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 2 Rounds of: 20m Bear Crawl 5 A-Frame 10 Light DB Push Press Weightlifting Shoulder Press w/ 4 Second Eccentric Load (5-5-5-5-5) 4 Min rolling clock (20 Mins) Metcon Sayonara PJ (Time) 50 DB Thrusters for time, with 1 Renegade Row EMOMRx: 2×22.5/15kg 2: 2×15/12.5kg[…]

27-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility Shoulder Mobility 5 A-Frame Press-ups 10 Air Squats 5 A-Frame Press-ups 10 PVC O/Head Squats 5 A-Frame Press-ups 10 Light O/Head Squats Tek>20kg Weightlifting Overhead Squat (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set[…]

24-February-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Walking Lunges 15 KB Swings 10 KB Sumo Squats Weightlifting Goblet Squat (10-6-3-3-3-3-3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (AMRAP – Reps) Minutes 1-4 400m Run AMRAP KB Swings Rest 1 Minute Minutes 5-9 400m Run AMRAP DUs[…]

24-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility Front Rack Mobility 3 Rounds of: 10 KB Swings 10 Deadlift 20/15kg 10 DB High Hang Cleans Weightlifting Power Clean (5-5-5-5-5 T&G) You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins) Metcon Metcon[…]

23-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Walking Lunges 15 KB Swings 10 KB Sumo Squats Weightlifting Front Squat w/ Pause (10-6-3-3-3-3-3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (Time) Minutes 1-4 400m Run AMRAP KB Swings Rest 1 Minute Minutes 5-9 400m Run AMRAP DUs Rest[…]

22-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility Hip Mobility 3 Rounds of: 20m Bear Crawl 10 Goblet Squats 5 Burpees Metcon CrossFit Trafford Anniversay (Time) 1km Row By In 3 Rounds of: 22 Push Press 2 Barbell Jump Squats 20 Floor Press 16 KB Swings REST 2 Mins/Rd 1km Run Check outRx:[…]

21-February-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Groin Mobility Sumo DL Points of Performance 3 Rounds of: 10 Sumo Deadlifts (Empty Bar) 10 Good Mornings 15 KB Swings Weightlifting Sumo Deadlift (5-5-5-5-5) You will have a four minute window to perform your set, rest and increase weight for the next set. (20 Mins)[…]