17-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run, then: Mobilise – Shoulders 2 Rounds of: 10 Scap Pull-ups 10 Band Lat Pull-downs 10 Band Chest Press Metcon Metcon (2 Rounds for reps) Two WODs for Reps, 40 minutes total with rest period. 20 Minute Ascending Ladder – Go up in fives Pull-up (5-10-15-20…)[…]

16-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Groin 2 Rounds of 15 KB Swings 20 Backward Lunges 10 Broad Jumps Gymnastics Burpee (10 Mins on correct Tekkers) Metcon Burpee Jackie (Time) Complete the following for time (stagger start as needed) 1000m Row 50 Thrusters 20/15kg 30 Burpee Over[…]

15-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise: – Hips – Groin – Shoulders – Calfs 2 Rounds of: 5 A-Frame Press-ups 5 Air Squats 10 Light O/Head Squats (PVC or Bar) Weightlifting Overhead Squat (5-5-5-5-5 @12X1 on a 3 Min Clock) (Power Snatch first rep) Metcon Metcon (5 Rounds for reps) 5 Rounds[…]

15-August-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobilise: – Hips – Groin – Shoulders – Calfs 2 Rounds of: 5 A-Frame Press-ups 5 Air Squats 10 Light O/Head Squats (PVC or Bar) Weightlifting Overhead Squat (5-5-5-5-5 @12X1 on a 3 Min Clock) (Power Snatch first rep) Metcon Metcon (5 Rounds for reps) 5[…]

14-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Shoulder 2 Rounds of 20m Bear Crawl 5m Inch Worms w/ Press-up Weightlifting Bench Press (10-10-3xMR on a 3 Min Clock) Record your best set of MR Metcon Metcon (Time) Buy In – 100 Plank Shoulder Taps 4 Rounds of: 10 Chest to Bar Pull-ups*[…]

14-August-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Shoulder 2 Rounds of 20m Bear Crawl 5m Inch Worms w/ Press-up Weightlifting Bench Press (10-10-3xMR on a 3 Min Clock) Record your best set of MR Metcon Metcon (Time) Buy In – 100 Plank Shoulder Taps 4 Rounds of: 10 Chest to Bar[…]

13-August-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 Power Cleans 5 Front Squats Weightlifting Clean (5-5-3×5 on a 4 Min Clock) Metcon 5 Mins AMRAP Double Unders (AMRAP – Reps) You have 5 mins to perform as[…]

13-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 Power Cleans 20/15kg 5 Cleans 20/15kg 5 Split Jerk 20/15kg Weightlifting Complex: Power Clean, Clean, Split Jerk (1-1-1-1-1-1-1 on a 4 Min Clock (28 Min)) Metcon 5 Mins AMRAP Double[…]

11-August-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Calf – Shoulder 2 Rounds of: 5 A-Frame Press-ups 10 Air Squats Metcon Metcon (Time) 1 Mile Run (Out / Back x10) 10 Box Jump-Overs 10 Hand Stand Press-ups 800m Run (Out / Back x5) 20 Box Jump-Overs 20 Hand[…]

10-August-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute Rotations / Hip Press-ups 3 Rounds of: 10/leg SLDL 10 KB Swings 10 Deadlifts (Increasing weight) Weightlifting Deadlift (3-3-3×3 on a 4 Min Clock) Metcon Double Annie (Time) 100-80-60-40-20 Double-Unders Sit-Ups