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[…]

21-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 Metcon[…]

20-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Mins of Mobility – Hip / Glute: 20 rotational & 20 forward per leg – Groin: 20 thrusts, 20 lateral reach & 15 lateral lunges w/ floor touch per leg 6 Mins to complete 3 Rounds of: 400m Run 15 Air Squats 5 Burpees 10 Mins[…]

19-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 (Time) Kettlebell Swing[…]

18-April-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Rounds of Rowling Weightlifting Accessory Arm (No Measure) Partner Up IGYG through the sets: Banded Bicep Curls 3x Max Reps Banded Skull Crusher (single band) 3x Max Reps Converging Downward Press 3x Max Reps Seated Banded Lat Pull-down 3x Max Reps Reverse Barbell Curl 3x[…]

18-April-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling Weightlifting Accessory Arm (No Measure) Partner Up IGYG through the sets: Banded Bicep Curls 3x Max Reps Banded Skull Crusher (single band) 3x Max Reps Converging Downward Press 3x Max Reps Seated Banded Lat Pull-down 3x Max Reps Reverse Barbell Curl 3x Max[…]

17-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[…]