Saturday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Alt. DB Rows in Plank* 5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press 5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift * In the top of a push-up, alternate row (right) + row[…]

Saturday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping Lunges Workout Metcon[…]

Saturday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping Lunges Workout Metcon (Time)[…]

Friday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang Muscle Snatch *First[…]

16-08-2019 Mum & Baby

CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Hip and Glute Mobility 3 Rounds – In partners – Partner A – Row 200m Partner B – 5 Press Ups, 10 Air Squats Weightlifting Front Squat (10-8-5-5-5) Metcon 40-52: Metcon (Time) Partner Workout For Time 150 Kettlebell Swings 100[…]

Friday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang Muscle Snatch *First round[…]

Friday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) Play a game! Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 7 MINUTES* 2-4-6-8-10 … DB Power Cleans Sit-ups *After each full set of DB Power Cleans and Sit-ups, perform 5 Air Squats. -Rest 3:00- Repeat AMRAP!

Thursday

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 1:00 Row (EZ → MOD Effort) 25ft. High Knees 1:00 Bike (Mod Effort) 25ft. Butt Kickers 100m Run (Hard Effort) 10 Straight Leg Swings (forward/back + Side to Side) Workout Metcon (Time) FOR TIME 750/500m Row 600m Run 40/30 Cal Bike -Rest 2:00- 40/30 Cal Bike[…]

Thursday

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee Raises Workout Metcon (No Measure) EMOM[…]

Thursday

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee Raises Workout Metcon (No Measure) EMOM x[…]