23-July-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility: – Calf – Shoulders 3 Rounds of: 10 Scap Pull-ups / Standing Pull-ups 10 PVC O/Head Squats 10 DB Snatch (5/side) Metcon Crossfit Games Open 18.3 Scaled Teens (Ages 14-15) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders[…]

23-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility: – Calf – Shoulders 3 Rounds of: 10 Scap Pull-ups / Standing Pull-ups 10 PVC O/Head Squats 10 DB Snatch (5/side) Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups[…]

21-July-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 15-20 Mins for the warm-up Dynamic Warm-up 10 Air Squats 15 KB Swings 200m Jog 2 Rounds of: 10 Goblet Squats 10 Deadlifts 200m Jog Warm up to working weight Metcon PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m[…]

21-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 15-20 Mins for the warm-up Mobility – Hip / Glute – Groin 10 Air Squats 15 KB Swings 200m Jog 10 Back Squats 20/15kg 15 KB Swings 200m Jog Warm up to working weight Metcon PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10[…]

21-July-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Shoulder Mobility 2 Rounds of: 5 Inch Worms w/ Press-up 5 Hindu Press-ups 5 A-Frame Press-ups Weightlifting Bench Press (10-8-5-5-5 – 2 Min Rest) Metcon Warm-up (No Measure) Mobilise Hips / Glutes Warm up for the the WOD Metcon (AMRAP – Rounds and Reps) 15 Min[…]

20-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 Sale Sharks Row (Distance) 6 Rounds: Row for 30 Seconds Rest for[…]

19-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 Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows[…]

18 July-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 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 (Supernated Grip – 10 EOMOM for 10) Metcon Metcon (4 Rounds for reps) In Pairs IGYG – 4 reps each AMRAP Wall Balls in[…]

18 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 Metcon (4 Rounds for reps) In Pairs IGYG 3 reps each AMRAP Muscle[…]

17 July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hamstring Mobility – Calf Mobility 2 Rounds of 5 Burpees 10 Air Squats 15 Ring Rows Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (4 Rounds for reps) 3 mins max reps DU’s 3 Mins Rest 3 mins max reps Pull Ups 3[…]