12-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-13: Warm-up (No Measure) Shoulder Mobility Groin Mobility Overview of O/H Squat 10 PVC O/Head Squats 10/leg Single Leg Deadlift 13-15: WOD / Skill Prep (No Measure) Metcon (Time) 15-35 – Complete the following for Time: 600m Run 50 Overhead Squats 600m Run 50 Thrusters[…]

11-February-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 5 Thrusters 5 Clusters 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock) Full depth must be achieved for[…]

11-February-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 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 5 Thrusters 5 Clusters 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock) Full depth must be achieved[…]

9-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 15/arm Gondola Punts 15 Red Band Chest Press 15 Red Band Pull Apart 20 Plank Shoulder Taps 15-30: Bench Press (10-10-3×5 w/ 3 Min Windows) 30-35: WOD / Skill Prep (No Measure) 35>: 2 Mile Run (Time) Max Effort 2 Mile[…]

9-February-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 15/arm Gondola Punts 15 Red Band Chest Press 15 Red Band Pull Apart 20 Plank Shoulder Taps 15-30: Bench Press (10-10-3×5 w/ 3 Min Windows) 30-35: WOD / Skill Prep (No Measure) 2 Mile Row (Time)

8-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-10: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 10-25: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives (w/ band if needed) Int: Dead[…]

7-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-12: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB[…]

6-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 5x Down & Finish 5x Elbows High & Outside 5x Muscle Snatch 5x High Hang Power Snatch 5x Hang Power Snatch 10-10 Hang Power Snatch 15-24: Hang Power Snatch (3×10 w/ 3 Min Sets) 24-29: WOD / Skill Prep (No Measure)[…]

5-February-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 5 Thrusters 5 Clusters 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock) Full depth must be achieved for[…]

4-February-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Deadlift Points of Performance & Drills Build to working weight 15-24: Deadlift (3×10 w/ 3 Min Sets) 24-28: WOD / Skill Prep (No Measure) 28-51: Metcon (6 Rounds for reps) 6 Rounds for Total Reps (23 minutes) 1 minute of[…]