CrossFit Trafford – CrossFit
Warm-up (No Measure)
Line drill warm up:
Gymnastic bear crawl (hamstrings straight)
Step forward, rear heel raise
Crawl in press up position
Double spot k2e raise (hamstrings and shoulder)
Athletes only focus is active shoulders and core, spotters raise legs and bring down.
Build up to vertical over several circuits
Final 5-10 minutes:
If athelte can demo active hollow and shoulder and stay fully supported, lead spotter places fist between knees for athlete to ‘crush’ and all other points of contact taken away for a second before re supporting and lowering down
Metcon (AMRAP – Rounds and Reps)
Shoulder Press ‘Death By’ EMOM – Barbell starts on the floor.