10-November-2018

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips – Hips / Groin – Shoulders Junk Yard Dog Part 1 then 2 – Pair up, 10 Rounds each Death by EMOM – 5 Min Max – Burpee – Press-up – Superman Back Raise – Air Squat Get prepped for the WOD[…]

9-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (8-6-3-1-1-1 w/ 4 Min Windows) Metcon Metcon (No Measure) 10 Min EMOM 7 Transverse MB Wall Throw 7 Transverse Lunge w/[…]

8-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility – 10 Round the Worlds – 10 Disclocates – 10 Gondola’s 2 rounds: 10 Diverging Band Lat Pull-downs 10 Band Lap Pulls 10 Jump Ring Pull-ups Gymnastics Muscle Up Progressions – CF Trafford (5xMR) Points Of Performance; Kipping Bar Muscle Up -Position hands on the[…]

7-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1) Complex of; High Hang Snatch Hang Snatch Snatch Metcon Metcon[…]

6-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Hip / Groin Opener Dynamic Warm-up – High Knees – But Kicks – Toy Soldiers – Small Skips – Big Skips – Walking lunge – Bear Crawl Metcon Metcon (Time) 3 Rounds of: 80 Air Squats (use a MB for a[…]

🔥 5-November-2018 – CrossFit 🔥

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip -Hip Flexor and Groin 3 Rounds of: 10 Good Mornings 20/15kg 5 Thrusters 20/15kg 3 Burpees Weightlifting Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows) Metcon Metcon (AMRAP – Reps) 12 Min AMRAP 8 Front Rack DB Walking Lunges 1,2,3,4….. Devils Press Your[…]

3-November-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (5-5-5-5-5-5) Back Squat (8-6-3-1-1-1 w/ 4 Min Windows) Metcon Metcon (Time) Complete the following for time: 100m Run 15 Deadlifts[…]

3-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (8-6-3-1-1-1 w/ 4 Min Windows) Metcon Metcon (Time) Complete the following for time: 100m Run 15 Deadlifts 200m Run 50 DUs[…]

2-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilse – Glute / Hip – Hip / Groin – Shoulders 2 Rounds of: 15 Diverging Lat Pull-down w/ Red 10 B/O Row 5 Inch Worms w/ Press-up Metcon Metcon (No Measure) 20 Min EMOM Even – 15 Wall Balls Odd – 10 Pull-ups 5 Min Rest[…]

1-November-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1) Complex of; High Hang Snatch Hang Snatch Snatch Metcon Metcon[…]