1-December-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Goblet Squat (5-5-5-5-5-5) Metcon Metcon (Time) 21-15-9 Muscle Up DB Thruster Rx: 22.5/15kg 2: 15/10kg 1: 10/7.5kg MU Scales 2: Jump MU[…]

1-December-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (8-6-3-1-1-1) Time windows: 2-3-3-4-4-4 20 Min Total Metcon Metcon (Time) 21-15-9 Muscle Up DB Thruster Rx: 22.5/15kg 2: 15/10kg 1: 10/7.5kg[…]

30-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Thank Sammo for this one 🥴 Mobility – Glute / Hip – Groin Rowing Tekkers Overview 1. The Catch – Start / setup position – think deadlift – Neutral spine, arms straight, shins vertical – Don’t get the seat near the ankles 2. The Drive – Leg[…]

28-November-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility – 10 Round the Worlds – 10 Disclocates – 10 Gondola’s 2 rounds: 10 Diverging Band Lat Pull-downs 10 Band Lap Pulls 10 Jump Ring Pull-ups Gymnastics Muscle Up Progressions – CF Trafford (5xMR) Points Of Performance; Kipping Bar Muscle Up -Position hands on[…]

28-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility – 10 Round the Worlds – 10 Disclocates – 10 Gondola’s 2 rounds: 10 Diverging Band Lat Pull-downs 10 Band Lap Pulls 10 Jump Ring Pull-ups Gymnastics Muscle Up Progressions – CF Trafford (5xMR) Points Of Performance; Kipping Bar Muscle Up -Position hands on the[…]

27-November-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 15 KB Swings Weightlifting Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Deadlift 120/80kg 3 DB Clean 22.5/15kg 100m Run 3[…]

26-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Shoulders 2 Rounds of: 5 Inch Worms w/ Press-up 10 Hanging Knee Raises 15 KB Swings Overview of WOD Movements Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps of: Odd Rounds (1 & 3) In 8 Minutes 500m Row[…]

24-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groins / Hip – Shoulders 2 Rounds of 15m of Inch Worms w/ Press-up 15m of Bear Crawl Then POP of HPC and warm-up movement / weights for the WOD Metcon Metcon (Time) 5 Rounds for Time of: 16 Plate O/H[…]

24-November-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 3 Rounds of: 10 Chest Press w/ Red Band 10 Pull Aparts w/ Red Band 5 A-Frame Press-ups CrossFit Strongman Shoulder Press 21s (1-1-3×1 w/ 3 Min Clock) Perform the following: 7 half reps – bottom portion 7 half[…]

23-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (8-6-3-1-1-1 w/ 4 Min Windows) Metcon Metcon (AMRAP – Reps) EOMOM for 21 Minutes – 7 Rounds of: Min 1 –[…]