20-July-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Shoulder Mobility 5 Inch Worms 5 A-Frames Build up to your starting weight 15-35: Single Arm Dumbell Press (5×6-8/arm in 20 Mins) 35-40: WOD / Skill Prep (No Measure) 40-55: Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Power Cleans (22.5/15kg) Box Jumps 55-60:[…]

20-July-2019 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Sexy Hips Dodge Ball – Air Squats – Squat Jumps 15-40: Back Squat (25 Mins to build to a 2RM) 40-45: WOD / Skill Prep (No Measure) 45-55: Metcon (No Measure) 5 Power Cleans EMOM for 10 Mins

20-July-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Shoulder Mobility 5 Inch Worms 5 A-Frames Build up to your starting weight 15-35: Single Arm Dumbell Press (5×6-8/arm in 20 Mins) 35-40: WOD / Skill Prep (No Measure) 40-55: Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Power Cleans (22.5/15kg) Box Jumps 55-60: 500m[…]

19-July-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-12: Warm-up (No Measure) Dynamic Warm-up Drills 20m – Walking Lunges – Bear Crawl – High Knees – Toy Soldiers – Butt Kicks – Chicken Feet – Skips 12-20: WOD / Skill Prep (No Measure) Prep pull-up area – practice / warm-up. If required get[…]

18-July-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Shoulder Mobility Inch Worms A-Frames Bear Crawl 15-30: Ring Dips (5×10) 30-37: WOD / Skill Prep (No Measure) 37-55: Metcon (No Measure) Partner WOD – EMOM Minutes 1-6 Partner A – Must hold a press up plank Partner B Complete 10[…]

17-July-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Scaling – Lighten the truster weight, reduce the burpees to 3 reps. Rx is 62.5/42.5 5-15: Warm-up (No Measure) Shoulder Mobility Sexy Hips Thruster PoP and Practice 15-17: WOD / Skill Prep (No Measure) 17-57: Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform[…]

16-July-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-18: Warm-up (No Measure) In Pairs, Partner A Rows while Partner B works through: 10 KB Swings 10 KB Deadlifts Rack Pull Tekkers and build to your working weight. 18-30: Rack Pulls (In 12 Mins 3×10) In your rest period, perform a max duration L-Sit[…]

15-07-2019 Mum & Baby

CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Dynamic Warm Up 3 Rounds – Partner A hangs from the Rig Partner B completes 5 Wall Balls 6 Step Ups Weightlifting 20-40: Deadball Over Shoulder (5-5-5-5-5) Metcon 40-52: Metcon (Time) 20 Min EOMOM Partner WOD Partner A must hold[…]

15-July-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-20: Warm-up (No Measure) 2 Rounds Each – In Pairs, partner one holds a scap pull-up on the rig, while partner two works though: 5 Wall Balls 4 A-Frame Press-up FS Tekkers and Build to your working weight 20-35: Overhead Squat (15 Mins to complete[…]

13-July-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) 2 Rounds 8 Broad Jump Burpees 10 Plate O/H Backward Lunges 50 SUs 19-21: WOD / Skill Prep (No Measure) Get your gear out and setup 21-23: Dry Run (No Measure) 2 Mins to complete 25 DUs 5 Devils Press[…]