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[…]

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[…]