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[…]

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[…]

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[…]

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[…]

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[…]

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[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) PVC Shoulder Mobility Plank Wars Gymnastics Muscle Up Accessory Drills Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hips / Glutes – Groin 2 Rounds of 10 Front Squats 20/15kg 15KB Swings 10 Step-ups alt. leg 10 Mins to warm up to working weight Metcon Short Hidalgo (Time) Run 1 miles Rest 2 minutes 20 Cleans 60/45kg 20 Box jump 20 Alt. Lunges[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) PVC Shoulder Mobility 15 Band Face Pulls 15 Band Flies 15 Band Pull-downs 15 Band High Pulls 3 Rounds of 15 KB Swings 10 DB Push Press CrossFit Strongman Circus Dumbbell Clean & Press (5-5-5-5-5/side w/ 4 Min Rolling Clock) Using both hands on the clean,[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up Medball Clean Drills Metcon Short Hidalgo (Time) Run 1 miles Rest 2 minutes 20 Cleans 20 Box jump 20 Alt. Lunges w/ Plate 20 Box jump 20 Cleans Rest 2 minutes Run 1 miles1 Mile = 12 Drive Runs