19-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility Front Rack Mobility 3 Rounds of: 10 KB Swings 10 Deadlift 20/15kg 10 DB High Hang Cleans Weightlifting Power Clean (5-5-5-5-5 T&G) You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins) Metcon Marston[…]

17-February-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Shoulder Mobility Hip Mobility 3 Rounds 20m Bear Crawl 5 Inch Worms w/ Press-up 10 Single Arm DB STOH Weightlifting Single Arm DB STOH (5-5-5-5-5) Start on your weakest side. You must complete all reps on each side for the lifts to count. Prowler Rope Pull[…]

16-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Walking Lunges 15 KB Swings 10 KB Sumo Squats Weightlifting Front Squat w/ Pause (10-6-3-3-3-3-3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (Time) In Pairs run 3km, in 200m splits IGYG, after each 100m you must perform 15 KB swings.[…]

15-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility Groin Mobility Pec Mobility 3 Rounds of: 20 Walking Lunges 10 Ring Rows 10 Press-ups Metcon Metcon (Time) In Pairs – IGYG – Both partners complete the prescribed reps of each movement before advancing to the next (apart from the row). 2km Row (max 500m[…]

13-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Groin Mobility Sumo DL Points of Performance 3 Rounds of: 10 Sumo Deadlifts (Empty Bar) 10 Good Mornings 15 KB Swings Weightlifting Sumo Deadlift (5-5-5-5-5 T&G) You will have a four minute window to perform your set, rest and increase weight for the next set. (20 Mins)[…]

12-February-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip Mobility 3 Rounds of: 5 Inch Worms 10 Hanging Knee Raises 10 Ring Rows Metcon Baseline from Hell (Time) 5 Rounds of: 400m Run 10 Pull-ups 20 Press-ups 30 Sit-ups 40 Air Squats Rest 3 MinutesRx: Meet all required movement standards for every rep Scale:[…]

12-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility 3 Rounds of: 5 Inch Worms 10 Hanging Knee Raises 10 Ring Rows Metcon Baseline from Hell (Time) 5 Rounds of: 400m Run 10 Pull-ups 20 Press-ups 30 Sit-ups 40 Air Squats Rest 3 MinutesRx: Meet all required movement standards for every rep Scale: Standing[…]

10-February-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip Mobility 3 Rounds 15 KB Swings 10 KB Shrugs 10 Ring Rows Front Rack Mobility Points of Performance overview Weightlifting Power Clean (5-5-5-5-5 T&G) You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins)[…]