CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds of: 20 Walking Lunges 15 Russian KB Swings 10 Good Mornings 20/15kg Weightlifting Kettlebell Clean (10 Mins on Tekkers) Kettlebell Snatch (10 Mins on Tekkers) Metcon Metcon (Distance) Max distance MB run in 15 minutes

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 Accessory / Recovery Work (No Measure) 30 Second rest between sets, this should be light enough for 12 reps to feel comfortable (not easy). Cuban Press 3×12 Lateral Raise[…]

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 Accessory / Recovery Work (No Measure) 30 Second rest between sets, this should be light enough for 12 reps to feel comfortable (not easy). Cuban Press 3×12 Lateral Raise 3×12[…]

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[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Calf Mobility Shoulder Mobility 3 Rounds of: 25 DU or SU 10 PVC O/Head Squats 10 DB Snatch (5/side) Metcon Crossfit Games Open 18.3 Scaled Teens (Ages 14-15) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups / Standing Pull-ups 10 PVC O/Head Squats 10 DB Snatch (5/side) Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip/Glute Mobility Calf Mobility 3 Rounds of: 200m Jog 15 KB Swings 10 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP – In Pairs 400m DB Farmers Carry (8 Out/Backs of Gym) 100 KB Swings (20 Splits) 100 Box Jump Overs (IGYG)[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip/Glute Mobility Calf Mobility 3 Rounds of: 200m Jog 15 KB Swings 10 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP – In Pairs 400m DB Farmers Carry (In 100m Splits) 100 KB Swings (20 Splits) 100 Box Jump Overs (IGYG) 200m Row[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Groin Mobility Shoulder Mobility COACH LEAD – BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock) Metcon Metcon (Time) 20[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds of: 20 Walking Lunges 15 Russian KB Swings 10 Good Mornings 20/15kg Warm-up Good Mornings (5-5-5-5-5) Metcon Metcon (Time) 42-30-18 Alt. Side Elevated Press-up Kick Through Can Can Plate Pull-throughRx: 20/15kg 2: 15/10kg 1: 10/5kg