1-October-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 Metcon Metcon (AMRAP – Rounds and Reps) 32 Min AMRAP 6 Power Snatch 6 Burpees 10 Front Rack Alt. Lunges[…]

29-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip 3 Rounds of: 20 Walking Lunges w/ Hands O/H 10/leg Step-ups 10 Hanging Knee Raises Weightlifting Bulgarian Split Squats (10-10-10-10-10/leg) Start on weakest leg, with a 3 Min Clock Metcon Metcon (2 Rounds for reps) In five minutes Run 400m, then AMRAP:[…]

28-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin – Calf 3 Rounds of: 10 Ring Rows 10 Squat Jumps (Air Squat first round) 15 KB Swings Points of Performance Overview of DB Snatch and Clean. 5-10 Mins to Warm-up to your working weight. Metcon Metcon (Time) 10 Rounds[…]

27-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP of: 5 Toes to Bar 4 Box Jumps 3 Over[…]

26-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows (Warm-up your hips / squat in the rest P/Up rest periods) Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (4 Rounds for[…]

25-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip 2 Rounds of: 20 Walking T-Track Lunges w/ Hands O/Head 10 Russian KB Swings 10 Superman Back Raise DL Points of Performance 15 Mins to warm-up to working weight Metcon Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn[…]

24-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]

22-September-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hip Dynamic W-up 3 Rounds of: 16 Back Step Alt. Lunges 10 Air Squats 10 Plate GTOH Weightlifting Bulgarian Split Squats (10-10-10-10-10/leg) Start on weakest leg, with a 3 Min Clock Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP –[…]

22-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin 400m Run 3 Rounds of: 16 Back Step Alt. Lunges 10 Air Squats 10 Plate GTOH Weightlifting Bulgarian Split Squats (10-10-10-10-10/leg) Start on weakest leg, with a 3 Min Clock Metcon Metcon (2 Rounds for reps) 12 Min AMRAP –[…]