30-March-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 5 Inch Worms w/ Press-up 5 A-Frame Press-ups 20m Bear Crawl 10-30: Shoulder Press (10-10-3×10 w/ 4 min clock) Buddy up and rack share. 30-35: WOD / Skill Prep (No Measure) 35>: Metcon (Time) 3 Rounds 16[…]

30-March-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row Mobility – Hip / Glute – Groin – 10 Squat sit-down / Get-ups 3 Rounds of: 20 Walking Lunges w/ Hands O/H 10 Back Squat @30X1 20/15kg 10 Good Mornings 20/15kg Weightlifting Back Squat (8-5-3-1-1-1-1) 4 Minute rolling clock (28 Mins total) Percentage[…]

30-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work – Chest / Pec Opening Drills 10-20: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3[…]

28-March-2018 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 20 Walking Lunges 15 Russian KB Swings 10 Good Mornings 10-15: WOD / Skill Prep (No Measure) Deadball Lifting Tekkers 15-24: Deadball Over Shoulder (5-5-5 w/ 3 Min Clock) 24-30: WOD / Skill Prep (No Measure) 30-53:[…]

28-March-2018 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 20 Walking Lunges 15 Russian KB Swings 10 Good Mornings 10-15: WOD / Skill Prep (No Measure) Deadball Lifting Tekkers 15-24: Deadball Over Shoulder (5-5-5 w/ 3 Min Clock) 24-30: WOD / Skill Prep (No Measure) 30-53: Metcon[…]

27-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 16 Back Step Lunges 5 A-Frame Press-ups 10-15: WOD / Skill Prep (No Measure) PVC Split Jerk Drills 15-36: Clean and Jerk (1-1-1-1-1-1-1 w/ 3 min clock) 36-40: WOD / Skill Prep (No Measure) 40-55: Metcon (Weight) In 15[…]

26-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of 10 Good Mornings 20/15kg 15 Russian KB Swings 20 Train Track Lunges 10-15: WOD / Skill Prep (No Measure) Sumo DL PoP Drills / Overview 15-35: Sumo Deadlift (8-6-3-3-3 w/ 4 min clock) 35-40: WOD / Skill Prep[…]

25-March-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) Do not tear your hands – if you are prone to tearing speak to a coach about your grip. 5-15: Warm-up (No Measure) 2 Rounds of: 10 Air Squats 10 Scap Pulls 10 Ring Rows Thruster Drills Pull-up Drills 30-35: WOD / Skill Prep[…]

23-March-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work – Chest / Pec Opening Drills 10-20: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust[…]

23-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work – Chest / Pec Opening Drills 10-20: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3[…]