Sunday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 Rounds :20 Air Squats :20 Up-Downs :20 Push-Ups Workout Metcon (Time) 3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap- Optional Finisher Warm-up (No Measure) 200m Cool Down Walk Focusing on Calm Nasal Breathing

Sunday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) FOR TIME 800m Run 13 HSPU (or DB Push[…]

Sunday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) FOR TIME 800m Run 13 HSPU (or DB[…]

CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 3 SETS 10 Cat/Cow :30 Deadbugs :30 Superman Backraise 15 Good Mornings Strength Deadlift (Build to a 1RM in 25 Mins) Single Leg Deadlift (12/12 Single Leg KB RDL (rest 1:30))

Saturday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring Rows Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box Jumps

Saturday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS AMRAP x[…]

Saturday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS AMRAP[…]

Mum & Baby CrossFit

CrossFit Trafford – Mum & Baby CrossFit Warm-up 3-10: Warm-up (No Measure) AMRAP x 7 MINUTES 6 Bootstrap Stretches 8 Tempo Air Squats (21X1) —> 8 Tempo Squats with BB on back 10 PVC Good Mornings —> 10 BB Good Mornings 20 Plate Jumps 10 Reverse Lunges w/ front foot on plate Weightlifting 14-29: Back[…]

Friday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder Press Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 5 DB Squat Clean Thrusters MIN 2 – 10/8[…]

Friday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell…focus on opening up the bottom of your squat) Extended Warm-up Thruster[…]