CrossFit Trafford – CrossFit Strongman
Warm-up
Warm-up (No Measure)
Tabata Row EZ
3 SETS
10 Glute Bridges
5/5 Cossacks Squats (KB in Goblet)
3 SETS
50m Run
*Build each set. Start Mod. End 90%.
Strength
Warm-up (No Measure)
Back Squat Prep
10 w/ Empty Bar
8 w/ Empty Bar Tempo @3111
Build to working weight – 8 reps wants to be difficult but achievable – you should NOT be failing.
Back Squat (4×8; (3111); rest 2:00)
Metcon
Warm-up (No Measure)
Deadball to Shoulder Prep
Metcon (AMRAP – Reps)
In a pair, AMRAP Deadball (AHAP) over shoulder in 5 minutes IGYG.