CrossFit Trafford – CrossFit Strongman
Warm-up
Warm-up (No Measure)
PVC Shoulder Mobility
15 Band Face Pulls
15 Band Flies
15 Band Pull-downs
15 Band High Pulls
3 Rounds of
15 KB Swings
10 DB Push Press
CrossFit Strongman
Circus Dumbbell Clean & Press (5-5-5-5-5/side w/ 4 Min Rolling Clock)
Using both hands on the clean, clean the DB to your ‘shoulder’, then perform a S2OH, return the DB to your shoulder, and then the floor. Start on your weakest side.
Thors Hammer Hold (5 Rounds for time)
5 Rounds for maximum time:
Hold a DB out in front of you with arms fully stretched for as long as possible.
Keep your back agains a rig upright and your arms parallel to the floor.
Rest for 90 seconds between each round.
Rx: 15/12.5kg
2: 12.5/10kg
1: 10/7.5kg