12-September-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Shoulders – Lats w/ Bands on Rig 10 Scap Pull-ups 5 Hindu Press-ups 10 Standing Pull-ups OR Ring Rows Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (No Measure) 5 minutes to warm up snatch[…]

12-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Shoulders – Lats w/ Bands on Rig 10 Scap Pull-ups 5 Hindu Press-ups 10 Standing Pull-ups OR Ring Rows Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (No Measure) 5 minutes to warm up snatch E3MOM[…]

11-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips 3 Rounds of 20 Backward Alt. Lunges 10 Squat Get-ups (Alt. Sides) 5 Inch Worms w/ Press-ups Warm-up Front Squat for WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 Minutes 5 Burpees 10 Front Squats 60/45kg (floor) 15 Sit-ups[…]

10-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]

8-September-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 1 Run Mile TT Rest 3 Minutes 800m Run TT Rest 3 Minutes 400m Run TT 1-Mile Run (Time)[…]

7-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of: 5 High Hang Squat Cleans 20/15kg 5 Hang Squat Cleans 20/15kg 5 Split Jerk 20/15kg Metcon Metcon (Weight) 30 Mins to build to a max bar weight with the following complex[…]

6-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Warm-up Shoulder Mobility w/ PVC 3 Rounds of: 5x Tri-planer DB Reach (2/3kg) 5x Narrow Grip PVC Pipe O/Head Squat 5x Single KB O/H Squat – Raise KB as you squat, press it up and hold it on coaches command Weightlifting Overhead Squat (5-5-5-5-5 @12X1 on a[…]

5-September-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips – Groins Dynamic W-up – High Knees – Butt Kicks – Chicken Feet – Small Skips – Long Skips – Walking Lunge – Bear Crawl Skill Rowing Technique (No Measure) Rowing Technique 1. The Catch – Start / setup position – think[…]

5-September-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobilise – Glute / Hips – Groins Dynamic W-up – High Knees – Butt Kicks – Chicken Feet – Small Skips – Long Skips – Walking Lunge – Bear Crawl Skill Rowing Technique (No Measure) Rowing Technique 1. The Catch – Start / setup position –[…]

4-September-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 Metcon (Time) Complete the[…]