17-December-2018 – CrossFit

CrossFit Trafford – CrossFit 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 (Time) 3 Rounds for Time 3[…]

15-December-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat[…]

15-December-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Hip / Groin 3 Rounds of 16 Back Step Lunges 10 KB Swings 5/Leg Straight Leg SLDL Points of Performance Overview Warm-up movements for WOD and build to working weight Metcon Rainhill Gone Bad (AMRAP – Reps) 3 round for[…]

14-December-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up rai: Warm-up (No Measure) Mobility – Glute / Hip – Hip / Groin 3 Rounds of 16 Back Step Lunges 10 KB Swings 5/Leg Straight Leg SLDL Points of Performance Overview Warm-up movements for WOD and build to working weight Metcon Rainhill Gone Bad (AMRAP – Reps) 3 round for[…]

13-December-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glutes / Hips – Shoulders 3 Rounds of: 5 Inch Worms 5 A-Frame Press-ups 10 Bottoms Up KB Shoulder Press Gymnastics Handstand Push-ups (20 Min Workshop) Kick-ups Kick-up to Headstand Kick-up to Headstand + Kip Metcon Metcon (Time) 1 Mile Run 50 Air Squats 800m[…]

12-December-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 2 Rounds of: 10 DB B/O Row 10 Hanging Knee Raise Weightlifting DB Bent Over Row GVT @X041 (10×10 – 60 sec rest) Metcon Metcon (AMRAP – Rounds and Reps) 5 Mins to warm-up DB Clean 20 Min Ladder DB[…]

11-December-2018 – CrossFit

CrossFit Trafford – CrossFit 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 (Time) 15-12-9-6-3 (12 Min Cap) Power[…]

8-December-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 3 Rounds of: 20m Bear Crawl 10 Band Chest Press 20 Plank Shoulder Taps Metcon Metcon (Distance) Partner WOD – Max distance row in 20 minutes. You will row 500m splits. When you’re not rowing, you must perform 10 deficit[…]

8-December-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Shoulders 3 Rounds of: 20m Bear Crawl 10 Band Chest Press 20 Plank Shoulder Taps Metcon Metcon (Distance) Partner WOD – Max distance row in 20 minutes. You will row 500m splits. When you’re not rowing, you must perform 10[…]