CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 A-Frame Press-ups 5 Inch Worms w/ Hand Release Press-up Skill Pec Punisher 5 Rds of: – Max Rep DB Floor Press – Max Rep Ring Press-up – Max Rep H/R Press-ups The aim of this is to see how many Hand Release Press[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 20 Walking Lunges 10 PVC Good Mornings Skill Deadlift (TECHNIQUE WORK) Metcon We will split the group in half – half will go first with the other half acting as a judge / rep counter, then we will swap over. CrossFit Games Open[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 30m Bear Crawl 10 PVC Front Raise 10 Red Band Pull-aparts 10 Ring Rows Gymnastics Pull Ups 10 mins to work on Pull Up tekkers. Score is highest number of reps unbroken. Double Unders 10 Mins to work on DU Tekkers Score is highest[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 20 Walking Lunges 10 PVC Good Mornings Skill Deadlift (TECHNIQUE WORK) Metcon We will split the group in half – half will go first with the other half acting as a judge / rep counter, then we will swap over. CrossFit Games Open[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3x 10 Air Squat 15 KB Swing

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 A-Frame Press-ups 5 Inch Worms w/ Hand Release Press-up Skill Pec Punisher 5 Rds of: – Max Rep DB Floor Press – Max Rep Ring Press-up – Max Rep H/R Press-ups The aim of this is to see how many Hand Release Press[…]

CrossFit Trafford – CrossFit Teens Notes REMEMBER: YOU NEED TO BOOK ON TO THE CLASSES. IF YOU ACT UP OR TALK OVER THE COACHES, YOU WILL MADE TO SIT THE SESSION OUT. YOU DO NOT COME TO CROSSFIT TO MESS ABOUT, YOU COME TO BE A BETTER HUMAN. Warm-up Warm-up for CrossFit Games Open 17.3[…]

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Gypsy GHD’s (5 x 5) GHD Technique work Metcon Metcon (Time) 21-15-9 Cleans Thrusters Rx-20/12.5 A – 15/10 B 12.5/5-8 Rest 5 Mins Metcon (Time) Partner 2km Row

CrossFit Trafford – CrossFit Teens Notes REMEMBER: YOU NEED TO BOOK ON TO THE CLASSES. IF YOU ACT UP OR TALK OVER THE COACHES, YOU WILL MADE TO SIT THE SESSION OUT. YOU DO NOT COME TO CROSSFIT TO MESS ABOUT, YOU COME TO BE A BETTER HUMAN. Warm-up Warm-up for CrossFit Games Open 17.3[…]

CrossFit Trafford – CrossFit Warm-up Med Ball Tennis (No Measure) Weightlifting DB Push Jerk (10×10) GVT – 1min Rest/Round Metcon Metcon (AMRAP – Reps) Partner Dumbell WOD -IGYG 5 Rounds of; 30 secs – Bent Over Row 30 secs – Walking Lunge (Front Rack) 30 secs – Power Cleans Weights Ladies 8-12.5kg Dumbells Gents 15-25kg[…]