1-May-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility 3 Rounds of; 3 Front Squats (Empty Bar) 3 Push Press (Empty Bar) 3 Squat Cleans (Empty Bar) 20 Wide ‘Train Track’ Lunges Weightlifting Clusters (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set and[…]

30-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute / Groin – Shoulders All the lunges Band Lat Pull-downs Scap Pulls Pull-ups Metcon Metcon (AMRAP – Reps) 30 Minute EOMOM 1 – 6 DB Split Snatch alt. Split 2 – 6 C2B Pull-ups 3 – 6 Pistols alt. Leg etc…Your score[…]

28-April-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row – Steady Pace Mobility – Hip / Glute – Groin 3 Rounds of: 10/leg lunges w/ DB reach & floor touch 15 Russian KB Swings Weightlifting Sumo Deadlift (1RM) 8 @ ~40% rest 2 Min 5 @ ~60% rest 2 Min 3 @[…]

28-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 20m Bear Crawl 20m Inch Worms w/ Press-up 5 Burpees Weightlifting Bench Press (3×5) DB Bench Fly (3×5) DB Otis (AMRAP – Rounds and Reps) Complete as many reps as possible in 15 minutes of: 1 Front squat, 1 shoulder press, 1 deadlift 2[…]

27-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Hang Snatch (5-5-3-1-1-1) 3 Min rolling clock (18 Mins) You get three attempts at each 1RM lift. Metcon 6[…]

26-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling/Person Hip and Hamstring Mobility. 3 Rounds of -10 Transverse Lunges/Leg – 5 Box Pistols/Leg Weightlifting Barbell Lunge – Sally Up/Sally Down (45) Play – Moby Flower on Spotify. Every time ‘Down” is said – Sink in to a lunge (Knee must remain off[…]

25-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 10 Mins Mobility Work 3 Rounds of: 10 Scap Pull-ups 10 Band Lat Pull Downs 10 KB Swings Gymnastics Negative Pull-up (5xFailiure) Jump Pull Up w/ 4 second lowering 5xFailure on a 4 Min rolling clock. Your score is your lowest set! Metcon Metcon (AMRAP – Reps)[…]

23-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility 3 Rounds of; 3 Front Squats (Empty Bar) 3 Push Press (Empty Bar) 3 Squat Cleans (Empty Bar) 20 Wide ‘Train Track’ Lunges Weightlifting Clusters (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set and[…]

24-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of 10 Goblet Squats 20 Backwards Lunges 10 DB Push Press Metcon The CrossFit Total is a test of absolute strength. You have 3 attempts to lift a max repetition in following lifts (and in the following order):[…]

21-April-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up 3 Rounds of: 200m Run 15 Air Squats 5 Burpees 10 Mins to work on Thruster technique and build to your working weight for ‘Rahoi’ Metcon WOD 1: Rahoi – 12 Min AMRAP 12 Box Jumps 24/20” 6 Thrusters 6 Bar Over Burpee Rest[…]