Strongman

CrossFit Trafford – CrossFit Strongman Warm-up (No Measure) EMOM x 6 Min 1, 3, 5 – 0:50 Assault Bike Min 2 – 20 Shoulder Taps Min 4 – 20 Banded Face Pulls Min 6 – 20 Banded Chest Press Floor Press (2-4-6-8-10) Rest 1:30-3:00 between sets Accessory for Strong Programme (Weight) Upper Pull – 4[…]

Friday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS 200m Row 5 DB Deadlift 5 Air Squats 2 ROUNDS 200m Row 6 Lunges 5 DB Front Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 100m Row / Bike 12 DB Lunges 8 DB Front Squats 6 Crunches (Score is[…]

CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Tabata Row EZ 3 SETS 10 Glute Bridges 5/5 Cossacks Squats (KB in Goblet) 3 SETS 50m Run *Build each set. Start Mod. End 90%. Strength Warm-up (No Measure) Back Squat Prep 10 w/ Empty Bar 8 w/ Empty Bar Tempo @3111 Build to working weight[…]

Tuesday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from[…]

Monday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler.[…]

Monday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean + Push Press Workout “12 DAYS OF NC30” (Time) FOR TIME Day 1 – Burpee Day 2 –[…]

Tuesday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean + Push Press Workout 12 Days of Christmas 2019 (Time) FOR TIME* Day 1 – Rope Climb Day 2[…]

CrossFit Strongman

CrossFit Trafford – CrossFit Strongman Warm-up (No Measure) 2 Min Easy Row – Focus on posterior chain 3 SETS 10 Cat/Cow :30 Deadbugs :30 Superman 10-15 Russian Swings Deadlift (E2MOM x 16 MINUTES) 6 Deadlifts (60-70% of 1RM) Warm-up (No Measure) 3 SETS 15 GHD Hip Extensions (2121) 30 Banded Tricep Pulldowns

Strongman

CrossFit Trafford – CrossFit Strongman Warm-up (No Measure) 2 Min Air Bike – Easy 20 Hi-Plank Shoulder Taps 10 Banded Chest Press 3 SETS 3-5 Plyo Push-ups* *You will do a push up and try and ‘jump’ your hands off of the ground. Sub with weighted push-ups. Floor Press (8-6-6-4-4-2-2-2) Rest 1:30-3:00 between sets Accessory[…]

Sunday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into… AMRAP 2:00 5 Up-Downs 10 Alt Step Ups w/ KB in Goblet 20[…]