CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility —– Burpee Broad Jump Down Gym Walking Lunge (Hands O/H) Up Gym 15 KB Swings 10 Goblet Squats —– Front Rack Mobility Weightlifting Front Squat (10-10-3×10) Metcon Metcon (Time) 15-12-9 High Hang Power Snatch Sit-upRX: 45/30kg 2: 35/22.5kg 1: 25/15kg

Infiniti Fitness GymCrossFit Trafford Put the kettle on, grab a protein cookie and digest the latest going’s on at CrossFit Trafford… New Sessions CrossFit Strongman We’ve now got the new sleds, prowler / dog sled and farmers walk handles and we’re going to make more / heavier atlas stones. Why? It’s time to get our[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility: 20 Gondola Stretches /arm 10 Around the Worlds /direction 10 Pass Throughs 2 Rounds of: 15m Bear Crawl 5 A-Frame Press-ups Weightlifting Rear Rack Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) 16 Min EOMOM 8 High Hang Power Snatch 8 Burpees 1 Mile Run Cash Out**[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 20 Backwards Lunges w/ Hands O/Head 10 PVC Good Mornings 15 KB Swings Weightlifting Warm-up (No Measure) 10 Mins to warm-up to your Deadlift working weight. Start with 10 Reps of an empty barbell. Metcon 30 Min Deadlifts for Weight (Weight) Deadlift as[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Gondola Stretch /arm 3x 10 Single Arm KB Swings /arm 10 PVC Good Mornings Weightlifting Kettlebell Snatch (5-5-3×5) This is a technique session – don’t go heavy and snap yo shit up Metcon Metcon (Time) 5 Rounds – In Pairs Partner A: 300m Run[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds: 20 Plank Shoulder Taps 5 Inch Worms w/ Press-up 10 Band Pull-aparts Gymnastics Ring Press-ups (5xMax Reps) Metcon Metcon (3 Rounds for reps) AMRAP in 3 Mins of Burpee Box Jumps Rest 2 Mins AMRAP in 3 Mins of Burpee Pull-ups Rest 2 Mins[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20 Plank Shoulder Taps 5 Inch Worms w/ Press-up 10 Band Pull-aparts Gymnastics Metcon Ring Press-ups (5xMax Reps) Metcon (3 Rounds for reps) AMRAP in 3 Mins of Burpee Box Jumps Rest 2 Mins AMRAP in 3 Mins of Burpee Pull-ups Rest 2 Mins AMRAP[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobs 2x 20 Lunges w/ Hands O/Head 7 Burpees Intro to Turkish Get Up Weightlifting Turkish Get Up (20 mins to 1RM (each side)) Metcon Triple 1 (Time) For Time (20min Cap) 1000m Row 100 D/U (300 S/U) 1 Mile Run

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2x 10 KB Goblet Squats 12 KB Swings 14 Backward Lunges Back Squat Warm-up – 5 Min to warm-up to your working weight for… Weightlifting Back Squat (5-5-5 & 3×5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 200m Sprint 16 Jump Lunges[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility: 20 Gondola Stretches /arm 10 Around the Worlds /direction 10 Pass Throughs 2 Rounds of: 15m Bear Crawl 5 A-Frame Press-ups Weightlifting Dumbell Shoulder Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) FRAN Ladder – In 15 mins climb as high as possible: Thruster[…]