15-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 10m of Inch Worms 15 KB Swings 25 Single Unders 10-20: WOD Prep (No Measure) Points of Performance, then: Warm-up your Push Press to WOD weight – check with coach. 20: Metcon (Time) In Partners 6000m Row AFAP[…]

15-January-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 10m of Inch Worms 15 KB Swings 25 Single Unders 10-20: WOD Prep (No Measure) Points of Performance, then: Warm-up your Push Press to WOD weight – check with coach. 20: Metcon (Time) In Partners 6000m Row[…]

14-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Points of Performance of Clean, Cluster & Thruster 5-15: Warm-up (No Measure) 20 Alt. Lat Lunges w/ Floor Tap 10 Air Squats —- 5 Cleans 20/15kg 3 Thrusters 20/15kg Increase weight 3 Cleans 2 Thrusters 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock)[…]

12-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-13: Warm-up (No Measure) Dynamic Warm-up Out / Back – High Knees – Butt Kicks – Chicken Feet – Toy Soldiers – Bear Crawl – Walking Lunge 13-18: WOD Prep (No Measure) Pull-up Area Wall Ball 18-50: Metcon (3 Rounds for reps) 3 Rounds for[…]

11-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 5 Reps of each: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops 15-36: Complex – 1 Snatch + 1 OH Squat (1-1-1-1-1-1-1 w/ 3 Min Clock) Perform[…]

10-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Last session of B/O Row GVT – try and get a PB WOD – No singles instead of DUs. You can do 50 DU attempts or 100 double clap penguin jumps. If calfs are tight – mobilise in the rest periods of the GVT 5-12:[…]

9-January-2019 – CrossFit

CrossFit Trafford – CrossFit Final Week of Cycle Warm-up 0-10: Warm-up (No Measure) Mobilise – Shoulders w/ PVC 2 Rounds of: 5 Inch Worms 5 A-Frame Press-ups Gymnastics 10-25: Handstand Push-ups (15 Min Workshop) Progressions A-Frame 5-5-5 Kneeling Pikes 5-5-5 Toe on Box Pike 5-5-5 Kick-up / Kip Technique WOD Prep 25-35: WOD Prep (No[…]

8-January-2019 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Hip / Groin 3 Rounds of: 3 A-Frame Press-ups 5 Air Squats 10 KB Swings Warm-up movements for WOD Metcon Metcon (No Measure) EMOM for 30 Mins Min 1 – 7 Deadlifts Min 2 – 5 Evil Wheels Min 3 –[…]

7-January-2019 – CrossFit

CrossFit Trafford – CrossFit Final Week of Cycle Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Hip / Groin – Calf 2 Rounds of: 5 Clean Pulls (Triple Ext.) 20/15kg 5 Front Squat 5 Cleans Weightlifting Complex – 3xClean 3xFront Squat (1-1-1-1-1 w/ 4 Minute Clock) 3xClean 3xFront Squat Metcon Metcon (3 Rounds[…]