14-April-2018 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman


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