1-July-2018 – CrossFit – Hotshots 19

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Warm-up power clean and pull-ups Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRx: 62.5/42.5kg

30-June-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Mins Hungry Hippos Push Jerk Tekkers Weightlifting Push Jerk (5-5-5-5-5 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP Front Rack + O/Head DB Walking Lunges, alternate arms every 10 reps 1 Man[…]

30-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulders 3 Rounds of: 5 Push Jerk 20/15kg 20m Bear Crawl Weightlifting Push Jerk (3-3-3-3-3 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP Front Rack +[…]

29-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 10/leg SLDL w/ KB – Take your time, don’t rush each rep – Keep both knees clamped together – Keep the leg on the floor straight!! – Don’t worry about how low you go 20 Walking Lunges w/ Hands[…]

28-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 5 B/O Row 10 Band Pull-aparts 5-10 Mins to build to working weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041) If the bar isn’t touching your bottom rib it’s too heavy Metcon Metcon (No Measure) EOMOM for 16[…]

27-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute (No groin mobs) 2 Rounds of: 5 Inch Worms w/ Press-up 10 Sit-ups 20 Russian Twist Metcon Metcon (6 Rounds for reps) In teams of 3 – 6 Rounds of 7 Minutes (42 Mins) Buy-in 200m Barbell Carry (from floor) Rnds: 1,[…]

26-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10 Back Squats 10 Good Mornings 15 KB Swings Weightlifting Back Squat (10-8-5-5-5 on a 4 min rolling clock) Metcon Dumbell DT (Time) 5 RFT; 12 Deadlifts 9 Hang Power Cleans 6 Push JerksRx: 2×30/20kg 2:

25-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10 Good Mornings 10 Sumo Deadlift 5/leg SLDL w/ KB Weightlifting Sumo Deadlift (10-10-3×10 w/ 3 Min Clock) Metcon 6000kg (Time) Shift 6000kg as a pair for time, IGYG, you have one barbell and you must decide[…]

23-June-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 20 Walking Lunges w/ Hands O/H 5 A-Frame Press-ups 10 Deadlift – Start w/ empty bar and inc. Weightlifting Farmer’s Carry (1-1-1-1-1-1-1 :: 7 Sets) Prowler Push (1-1-1-1-1-1-1 :: 7 Sets) Push the prowler the length of the[…]

23-June-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Calf – Shoulders 2 Rounds of: 10 Sit-ups 10 Back Raise Metcon Metcon (Time) 1 Mile Run (20 Laps) 50 T2B 800m Run (10 Laps) 40 K2E 400m Run (5 Laps) 30 Sit-upsRx: As Prescribed Scales: T2B – Toes to[…]