26/04/2019

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Inch Worms 10 DB Overhead Lunges 100m Run Metcon Metcon (Time) 1 Mile Run 50m Bear Crawl 100m Farmers Carry (40/25kg DBs) 21 Deadballs over shoulder 50/30kg 800 Run 50m Bear Crawl 100mFarmers Carry (40/25kg DBs) 18 Deadballs over shoulder 50/30kg 400m Run 50m[…]

25-April-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work 10-15: 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[…]

24-April-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM) 35-45: WOD / Skill Prep[…]

24-April-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM) 35-45: WOD / Skill Prep (No[…]

23-April-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-13: Warm-up (No Measure) 5 Rounds of Rowling – 100m Target Then 2 Rounds 5 Inch Worms 15m Bear Crawl 13-33: Supine Ring Row 6 Rounds – Max Reps. Rest for up to 3 mins/round 33-40: WOD / Skill Prep (No Measure) 40-56: Metcon (Time)[…]

22-April-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Mobility – Glute / Hip – Groin Dynamic Warm-up- 20m Course – Walking Lunges – Bear Crawl – Inch Worms – High Knees – Bum Kick – Chicken Feet 15-20: WOD / Skill Prep (No Measure) Murph Demarcation (Time) For Time[…]

20-April-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) WOD Scales: Double Unders – we want you to attempt DU, even if you fail the rep it will still count toward your total Box Jumps – we want you all to jump, scale the height with plates / steppers etc 5-20: Warm-up (No[…]

20-April-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) WOD Scales: Double Unders – we want you to attempt DU, even if you fail the rep it will still count toward your total Box Jumps – we want you all to jump, scale the height with plates / steppers etc 5-20: Warm-up (No Measure)[…]

19-April-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Shoulder Mobility – 15/arm Gondola – 10/direction Around the World – 10 Dislocates 2 Rounds of: 5 A-Frame Press-ups 10 KB Swings Skill Points of Performance & Drills 19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock) 37-43: WOD /[…]

18-April-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Coach Lead Mobility – Front Rack with Band – Wrists 2 Rounds of: 20 Train Track Walking Lunges 15 Russian KB Swings 10 Push Press 20/15 15-30: WOD / Skill Prep (No Measure) Build to working weight – Bar will[…]