CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Dynamic Warm-up Drills 10-20: Warm-up (No Measure) 10 Mins to build to your working Hang Power Clean weight. Practice DUs in rest periods 20-25: WOD / Skill Prep (No Measure) Setup Pull-up space / scale. Grab a weighted vest if[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Dynamic Warm-up Drills 10-20: Warm-up (No Measure) 10 Mins to build to your working Hang Power Clean weight. Practice DUs in rest periods 20-25: WOD / Skill Prep (No Measure) Setup Pull-up space / scale. Grab a weighted vest if you[…]
CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-15: Warm-up (No Measure) 2 Min Row or Assault Bike – W-up pace Warm-up Back Squat to ~40% 1RM w/ sets of 3. Also warm up SP w/ DBs. 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 4 Rounds In Pairs, partner A Assault Bikes, partner B works through: 10 band lat pull-downs 10 KB Swings 5 V-ups (or Crunches) 15-30: Pull-ups (In 15 mins ) 4 second Negative Pull Ups 10 Beat Swings 30-40: WOD / Skill[…]
CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) In Pairs, Partner A Row 200m, while Partner B Mobilises their rack position / lats. Swap Over. Keep going until coach gets really bored. 15-30: Front Squat (In 20 mins set a 3RM) 35-40: WOD / Skill Prep (No Measure)[…]
CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Hip and Glute Mobility 3 Rounds 15 KB Swings 10 Lateral Lunges 5 KB Shoulder Press Weightlifting 20-40: Box Back Squat (5-5-5-5-5) Metcon 40-52: Metcon (AMRAP – Rounds) Partner AMRAP – In 12 mins 8 Cal Assault Bike 20 Wall[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) In Pairs, Partner A Row 200m, while Partner B Mobilises their rack position / lats. Swap Over. Keep going until coach gets really bored. 15-30: Front Squat (In 20 mins set a 3RM) 35-40: WOD / Skill Prep (No Measure) Prep[…]
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:[…]
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
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[…]