1-August-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobilise: – Calfs 3 Rounds of: 5 A-Frame Press-ups 5 Air Squats 10 O/Head Squats w/ PVC Weightlifting Front Squat (5-5-5-5-5 on a 3 Min Clock) From the floor Metcon Metcon (No Measure) 5 Floor Press EMOM for 12 Mins

1-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise: – Hips – Groin – Shoulders – Calfs 2 Rounds of: 5 A-Frame Press-ups 5 Air Squats 10 Light O/Head Squats (PVC or Bar) Weightlifting Overhead Squat (5-5-5-5-5 @12X1 on a 3 Min Clock) (Power Snatch first rep) Metcon Metcon (Weight) In pairs bench press the[…]

31-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Calfs Dynamic Warm-up Metcon 5km Run Straight into AMRAP Press-ups in 5 Mins Rolling clock, your five min AMRAP starts when you finish your 5km 5k Run (Time) Max Effort 5k Run Metcon (AMRAP – Reps) AMRAP Press-ups in 5 Minutes

30-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 Power Cleans 20/15kg 5 Cleans 20/15kg 5 Split Jerk 20/15kg Weightlifting Complex: Power Clean, Clean, Split Jerk (1-1-1-1-1-1-1 on a 4 Min Clock (28 Min)) Metcon Fran (Time) 21-15-9 Thrusters,[…]

28-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulders 3 Rounds of: 5 Push Jerk 20/15kg 20m Backward Lunge Weightlifting Push Jerk (3-3-3-3-3 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (Time) 5 Rounds of: 30 KB Swings 20 Sit Ups 10[…]

28-July-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulders 3 Rounds of: 5 Push Jerk 20/15kg 20m Backward Lunge Weightlifting Push Jerk (3-3-3-3-3 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (Time) 5 Rounds of: 30 KB Swings 20 Sit Ups[…]

27-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Hip / Glute – Groin – Shoulders 3 Rounds of: 5 Goblet Squats 5 Push Press 5 Ring Rows Warm-up for WOD Metcon Metcon (Weight) EMOM Minutes 1-5 3 Front Squats 2 Pull-ups Minutes 6-10 3 Thrusters 2 Pull-ups Minutes 11-15 2 Squat Cleans 2[…]

126-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 2 rounds of; 5 B/O Row 10 Band Pull-aparts 5 Mins to build to working weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ supernated grip (10×10 w/ 60sec rest) Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# BurpeesRx: 42.5/30kg 2: 30/22.5kg 1:[…]

25-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glutes – Groins – Shoulders 2 Rounds of: 20 Walking Lunges 20m Bear Crawl 15 KB Swings 5-10mins to warm up Sumo Deadlift Metcon Metcon (5 Rounds for reps) 5 Rounds of; In 4 mins Run 400m 5 Sumo Deadlifts 100/70kg Max Reps[…]

24-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 2 Rounds of: 200m Run 5 Back Squats 8 Good Mornings 10 KB Swings Weightlifting Back Squat (10-8-5-5-5 on a 4 min rolling clock) Metcon The Complex Complex (Weight) The following complex is 1 Rep, for the rep to count[…]