CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
20m Bear Crawl
20m Inch Worms w/ Press-up
5 Burpees
Weightlifting
Bench Press (3×5)
DB Bench Fly (3×5)
DB Otis (AMRAP – Rounds and Reps)
Complete as many reps as possible in 15 minutes of:
1 Front squat, 1 shoulder press, 1 deadlift
2 Front squats, 2 shoulder presses, 2 deadlifts
3 Front squats, 3 shoulder presses, 3 deadlifts
Rx: BW for FS & DL .5x BW Total for SP
Scale: Up to 0.5x BW for FS & DL, 0.25x BW for SP
Pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.