25-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 3 Rounds of: 20 Walking Lunges 10 Good Mornings 10 Press Ups 10-40: Metcon (AMRAP – Reps) 30 Minute EMOM Minute 1 – 10 Burpees Minute 2 – 12 Sit Ups Minute 3 – 20 DU’s Repeat for 10 rounds. Scaling[…]

23-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-20: Warm-up (No Measure) Dynamic Warm-up Hip Prep Drills 20-30: WOD / Skill Prep (No Measure) Points of Performance for Wall Balls 30-45: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots[…]

22-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-10: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 10-25: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives (w/ band if needed) Int: Dead[…]

21-February-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[…]

20-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 3 Rounds of: 10 Scap Pull-ups 10 Band Lat Pull-downs 10 KB Swings 15-20: WOD / Skill Prep (No Measure) Scaling: Reduce KB weight accordingly Pull-ups – Kip with band (if practiced before), jumping[…]

19-February-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 —- 5 Cleans 5 Thrusters 5 Clusters 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock) Full depth must be achieved for[…]

18-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) DL is 75% of your 1RM – We have added DL to the bottom of the session, purely so Wodify will tell you your assumed 1RM 🙂 Box Jumps – We’re all jumping, be it to a 5kg plate or a 30″ box 5-10: Warm-up[…]

16-February-2019 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 10 Air Squats 20 Alt. Rear Lunges 5 A-Frame Press-ups 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) 10-15: WOD / Skill Prep (No Measure)

16-February-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-10: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 10-25: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives (w/ band if needed) Int:[…]

16-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-10: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 10-25: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives (w/ band if needed) Int: Dead[…]