24-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-12: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB[…]

23-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Box jumps are not being scaled to step-ups – scale the height. Use a stack or singular bumper plates. You must perform a two footed take-off / landing. 5-8: Warm-up (No Measure) 2 Rounds of: 20 Walking Lunges 10 PVC Good Mornings 8-18: WOD /[…]

22-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Points of Performance of Clean, Cluster & Thruster 5-15: Warm-up (No Measure) 20 Alt. Lat Lunges w/ Floor Tap 10 Air Squats —- Clean Tekkers Thruster Tekkers 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock) Full depth must be achieved for each movement.[…]

21-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) PVC Thrusters, all of them – Coach will lead you 15-22: WOD / Skill Prep (No Measure) Build Thruster to working weight 22-24: Dry Run (No Measure) 25-55: Metcon (Time) 9 Burpee over bar 9 Thrusters (45/30kg) 1km Run 15 Burpee[…]

19-January-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-12: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 3x Chin over bar hold 12-32: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives[…]

19-January-2019 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Shoulder Mobility w/ PVC 3 Rounds of: 5 Inch Worms 5 A-Frame Press-ups 15 KB Swings 15-35: Dumbell Shoulder Press (10-10-3×10 w/ 4 Min Clock) 35-55: Bent Over Row (DB 10-10-3×10 w/ 4 Min Clock)

19-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-12: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 3x Chin over bar hold 12-32: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives (w/[…]

18-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 15/arm Gondola Punts 15 Red Band Chest Press 15 Red Band Pull Apart 20 Plank Shoulder Taps Overview of Bench 15-30: Bench Press (10-10-3×5 w/ 3 Min Windows) 30-35: WOD / Skill Prep (No Measure) 35-45: Baseline v2 (Time) 500m Row,[…]

17-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 16 Walking Lunges 12 KB Swings 8 Scap Pull-ups 10-20: WOD / Skill Prep (No Measure) Build up to WOD weight for DL, perform a few P/U after each DL set. 20-22: Dry Run (No Measure) Perform a[…]

16-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-12: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB[…]