1-November-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 Weightlifting Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1) Complex of; High Hang Snatch Hang Snatch Snatch Metcon Metcon[…]

🎃 31-October-2018 – CrossFit 🎃

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 10 Disclocates 10 Round the Worlds 10 Gondola’s Then 3 rounds; 3 Burpees 5 A Frame Press Ups 8 Box Dips 20 ft Bear Crawl Gymnastics Muscle Up Progressions – CF Trafford (5×10) Points Of Performance; Kipping Bar Muscle Up -Position hands on the bar[…]

30-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip -Hip Flexor and Groin 3 Rounds of: 10 Good Mornings 20/15kg 5 Thrusters 20/15kg 3 Burpees Weightlifting Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows) Metcon Metcon (Time) Partner ‘FRAN-PEE’ 42-30-18 Thrusters – 45/30kg Bar over Burpees I go, you go setup……3 Rep[…]

29-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips 2 Rounds of: 15 KB Swings 10 Air Squats 5 Inch Worms w/ P-up Metcon Metcon (Time) ‘Triple 3’ 3km Row 300 DU’s/600 SU’s 3 Mile Run‘Triple 3’ Is the Rx workout. Scaled options are; Triple 2 2km Row 200 DU’s/400 SU’s[…]

27-Octoboer-2018 – CrossFit

Announcements 🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Calf and Hip Flexor/Quad Stretches 2 Rounds of: 5 Burpees 10 Air Squats 15 KB Swings 100m Run Metcon Metcon (Weight) 10 Rounds – EOMOM (Every 2 Mins) 8 Front Squats 60/40kg 8 DB Deadlifts 30/20kg per hand Your score is[…]

26-Octoboer-2018 – CrossFit

Announcements 🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Calf and Hip Flexor/Quad Stretches 2 Rounds of: 10/leg SLDL 10 Good Mornings 20/15kg 16 Walking Lunges 100m Run Weightlifting Back Squat (8-6-3-1-1-1 w/ 4 Min Windows) Metcon Metcon (6 Rounds for reps) 1min – Max Reps Ring Rows 30 Seconds[…]

25-October-2018 – CrossFit

Announcements 🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 10 Disclocates 10 Round the Worlds 10 Gondola’s Then 3 rounds; 3 Burpees 5 A Frame Press Ups 8 Box Dips 20 ft Bear Crawl Gymnastics Muscle Up Progressions – CF Trafford (5×10) Points Of Performance; Kipping Bar Muscle Up[…]

24-October-2018 – CrossFit

Announcements 🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️ CrossFit Trafford – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance[…]

23-October-2018 – CrossFit

Announcements 🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips 2 Rounds of: 15 KB Swings 10 Air Squats 5 Inch Worms w/ P-up Metcon Metcon (2 Rounds for reps) 5 Rounds for Reps (28 Mins): 400m Run 15 KB Swings 24/16kg AMRAP Box Jumps in remaining[…]

22-Octoboer-2018 – CrossFit

Announcements 🏋🏼‍♀️🤸🏼‍♂️NEW STRENGTH CYCLE 🤸🏼‍♀️🏋🏼‍♂️ CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip 3 Rounds of: 10/leg SLDL 10 Good Mornings 20/15kg 10 Push Press 20/15kg Weightlifting Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows) Metcon Metcon (AMRAP – Rounds and Reps) EMOM ‘Death by’ Push Jerk @ 75% of your[…]