24-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: 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-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-13: Warm-up (No Measure) 2 Rounds 15 Russian KB Swings 10 Upright Rows SDHP PoP Drills 13-34: Sumo Deadlift High Pull (10-8-3×5 every 3 mins) 34-36: WOD / Skill Prep (No Measure) 36-55: Metcon (Time) 6 Rounds of 10 OH Backward Lunges (40/25kg) 8 Burpee[…]

21-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-10: Briefing / Scaling (No Measure) Coach will go through movements choices with each athlete and make sure they are complimentary 10-15: Warm-up (No Measure) Dynamic Warm-up – 20m Walking Lunge – 20m Bear Crawl – 20m High Knees – 20m Butt Kicks – 20m Duck Walk – 10 A-Frame Press-ups[…]

20-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-16: Warm-up (No Measure) Walking Lunge Relay – Partner A Lunges 20m, while Partner B Air Squats, then swap (3 rounds) Coach Lead Back Squat Drills w/ PVC 16-40: Back Squat (8-5-3-1-1-1 w/ 4 min sets) 40-50: WOD / Skill Prep (No Measure) Hollow Rocks[…]

18-May-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-20: Warm-up (No Measure) Shoulder Mobility EMOM for 8 Mins 3 Scap Pulls 3 Inch Worms 3 Air Squats 20-25: WOD / Skill Prep (No Measure) 25-27: Dry Run (No Measure) Metcon (No Measure) Deck of Death Complete the Deck For Time Draw cards[…]

18-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) In pairs, partner A rows, partner B works through: 8 MB Thrusters 6/4kg 5 A-Frame Press-ups 10-25: WOD / Skill Prep (No Measure) Power Clean Points of Performance & Drills Practice sequence with of the complex 25-55: Bear Complex – For[…]

17-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Behind Neck Jerk PoP & Coach Lead Drills 15-30: Behind The Neck Jerk (5-5-5-5-5 w/ 3 min clock) 30-36: WOD / Skill Prep (No Measure) Setup for station / equipment for WOD 36-38: Dry Run (No Measure) Partner A test out[…]

16-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-20: Warm-up (No Measure) Shoulder Mobility EMOM for 8 Mins 3 Scap Pulls 3 Inch Worms 3 Air Squats 20-25: WOD / Skill Prep (No Measure) 25-27: Dry Run (No Measure) Metcon (No Measure) Deck of Death Complete the Deck For Time Draw cards from[…]

15-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-15: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]

14-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Row 600m in pairs, partner not rowing performs: 1 Burpee 3 Inch Worms 6 B/O Medball Row 10-30: Supine Ring Row 6 Rounds – Max Reps. Rest for up to 3 mins/round 30-38: WOD / Skill Prep (No Measure) D/U Warm[…]