17-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP Buy In: 50m Plate O/H Lunge 5 Burpee Bar Touch[…]

16-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]

15-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up () Metcon Metcon (No Measure) 5 Rounds for time of (capped at 15 min): 30 DU (60 SU) 20 Ring Rows 10 Box Jump Overs 5 Minutes Rest 10 Minutes Max Distance: 100m Run 3 Burpees 2 Minutes Rest Tabata Hollow Rocks (Score total reps) Metcon (Time) WOD 1 Metcon[…]

13-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up () Metcon Metcon (2 Rounds for reps) Round 1 – 10 Min Asc. Ladder Front Squat Pull-up Calorie Row Rest 5 Mins Round 2 – 10 Min Asc. Ladder BB Box Step-up 40/30kg Toes to Bar Press-up Half class will start on round 1, the other on round 2. The[…]

11-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (Time) For Time. In a pair IGYG 10x100m Row Sprint (You must share 1 rower) Then 10×10 KB[…]

10-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 10 Scap Pull-ups 10 Standing Pull-ups OR Ring Rows Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (3 Rounds for reps) Break & Run… For reps: 7 Min AMRAP Wall Balls[…]

9-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin – Calfs 3 Rounds of: 5 Inch Worms w/ Press-up 20 Walking Lunges 25 Single Unders Squat Therapy – Ass to grass Metcon Metcon (5 Rounds for reps) Tabata 1 – Plank Shoulder Taps Rest 1 Min Tabata 2 –[…]

8-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]

6-October-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Calf Dynamic W-up – High Knees – Butt Kicks – Small Skips – Long Skips – Chicken Feet Rowing Workshop Metcon Metcon (Time) In a pair – Complete 3 Rounds for time of: 1km Row (250m Splits) 40 Box Jumps (IGYG)[…]