30-November-2017 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

5-10 mintues

Line drill warm up:

Bear crawl

Gymnastic bear crawl (hamstrings straight)


Step forward, rear heel raise

Crawl in press up position

10 minutes:

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.
RX: 45/30kg

2: 30/22.5kg

1: 20/15kg