14-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulders 3 Rounds of: 5 Push Jerk 20/15kg 20m Backward Lunge Weightlifting Push Jerk (3-3-3-3-3 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Floor Press Pull Ups E2MOM – 15 DU’s/30 SU’s[…]

13-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 10/leg SLDL w/ KB – Take your time, don’t rush each rep – Keep both knees clamped together – Keep the leg on the floor straight!! – Don’t worry about how low you go 20 Walking Lunges w/ Hands[…]

12 July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hamstring/Groin Mobility – Hip Flexor Mobility Build up to DB Squat weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ pronated grip (10×10) Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute[…]

11-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute (No groin mobs) 2 Rounds of: 5 Inch Worms w/ Press-up 8 PVC OH Squats 10 Sit-ups Warm Up OH Squat for WOD Metcon Metcon (4 Rounds for reps) 4 Rounds of; In 7 mins Run 800m 5 Overhead Squats 60/35kg 20[…]

10-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10 Back Squats 10 Good Mornings 15 KB Swings Weightlifting Back Squat (10-8-5-5-5 on a 4 min rolling clock) Metcon Metcon (Time) For Time; 250 American KB Swings EMOM 3 STOH (Anyhow) KB’s Rx – 24/16kg 2[…]

9 July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hamstring Mobility – Hip Flexor Mobility 5 mins to warm up Clean Technique Metcon Metcon (Weight) 5 Min Time Cap – Set Max Weight 5 Hang Squat Clean Complex Rest 10 mins Metcon (AMRAP – Rounds and Reps) 6 MIN AMRAP 8/4 Pull Ups 8[…]

07-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute 3 Rounds of: 10/leg SLDL w/ KB – Take your time, don’t rush each rep – Keep both knees clamped together – Keep the leg on the floor straight!! – Don’t worry about how low you go 20 Walking Lunges w/ Hands[…]

6-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulders 3 Rounds of: 5 Push Jerk 20/15kg 20m Backward Lunge Weightlifting Push Jerk (3-3-3-3-3 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (Time) Rainhill WOD 1 8 Min Time Cap 3 RFT of;[…]

5-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute (No groin mobs) 2 Rounds of: 5 Inch Worms w/ Press-up 10 Sit-ups 20 Russian Twist Warm up to working weight of Deadlift and Thursters. Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts,[…]

4-July-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 2 rounds of; 5 B/O Row 10 Band Pull-aparts 5 Mins to build to working weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041) If the bar isn’t touching your bottom rib it’s too heavy Metcon Metcon (Time) ‘Joe[…]