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 30 Warm-up Warm-up (No Measure) AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12[…]

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[…]

Sunday

CrossFit Trafford – CrossFit Teens 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[…]

Saturday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press P2: Spider Lunges,[…]

Saturday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings :15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold Partner Workout Metcon (Time) IN TEAMS OF 2 … “TAILPIPE” 6[…]

Saturday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press P2: Spider Lunges, Push-Up[…]

Friday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m Run Workout Helen[…]

Friday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations – 6:00 Time Cap – Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15 DB Deadlifts MIN 2 – 200m Run MIN 3 – 15 Box[…]

Friday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m Run Workout Helen (Time)[…]