CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-10: Warm-up (No Measure)
3 Rounds of:
20 Train Track Lunges
15 Russian KB Swings
10 Good Mornings w/ 20/15kg
10-15: WOD / Skill Prep (No Measure)
Sumo Deadlift – Points of Performance w/ Drills
15-30: Sumo Deadlift (8-6-3-3-3 w/ 3 Min Sets)
30-37: WOD / Skill Prep (No Measure)
Setup station for WOD – Pull-up space, box & DL weight
37>: Metcon (Time)
3 Rounds for time of:
50 Box Jumps 24/20″
21 Deadlifts 85/55kg
30 Pull-ups
Scaling:
Box jumps – must be performed, so a two footed takeoff / landing – scale down to a height you can manage, use bumper plates instead of a box.
Pull-ups – Kip / Banded kip is allowed, banded kip only if you have practices it with a coach / PT. Scale back to a standing pull-up on rings or a ‘one footed’ pull-up on the rig using a box.