17-November-2018 – CrossFit Teens

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 Back Squat (5-5-5-5-5 – 3 Min Clock) Metcon Nookie (AMRAP – Rounds and Reps) 20 Minute AMRAP 7 Cleans 7 Push Press[…]

17-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 Nookie (AMRAP – Rounds and Reps) 20 Minute AMRAP 7 Cleans 7 Push Press 7[…]

16-November-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hips – Shoulders (inc 10 Scap Pull-ups) – Calfs Dynamic Warm-up Down/Up Gym – High Knees – Bum Kicks – Toy Soldiers – Walking Lunges – Bear Crawl – Partner Banded Run (hold your partner back) Metcon Eva (Time) 5 rounds for[…]

16-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hips – Shoulders (inc 10 Scap Pull-ups) – Calfs Dynamic Warm-up Down/Up Gym – High Knees – Bum Kicks – Toy Soldiers – Walking Lunges – Bear Crawl – Partner Banded Run (hold your partner back) Metcon Eva (Time) 5 rounds for time:[…]

15-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 – 3 Min Windows) Complex of; High Hang Snatch Hang[…]

14-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[…]

14-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[…]

13-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 5 Thrusters 20/15kg 3 Burpees Weightlifting Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows) Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps of: In four minute windows Rnd 1 400m[…]

12-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips – Groins 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 (2 Rounds for time) Round 1 – 10[…]

10-November-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row – Steady Pace Hip Mobility 3 Rounds of: 10 Air Squats 10 DB B/O Row 15 KB Swings Atlas Stone Tekkers (10 mins) Weightlifting Atlas Stone – G2S (MR-MR-3x-MR in 60 Seconds) On a 5 minute rolling clock, perform your lifts and then[…]