CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Hip / Groin Mobility Shoulder Mobility COACH LEAD – BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock) Metcon Metcon (Calories)[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 2 Rounds of: 15 Russian Swings 10 Standing Pull-ups 5 Press-ups 5 Minutes to warm-up DL to working weight Metcon Metcon (No Measure) EMOM for 39 Minutes – 13 Rounds 1 – 15 Deadlifts 80/50kg 2 – 10 Strict Pull-ups 3 – 15[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Rounds of Rolling 3 Rounds of: 5 Inch Worms w/ Press-up 10 Light DB Shoulder Press Weightlifting Shoulder Press (5-5-3×5) 3 Minute rolling clock (15 Mins) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Ascending Ladder Single Arm DB B/O Row (each side) DB[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 5 Inch Worms w/ Press-up 10 Light DB Shoulder Press Weightlifting Shoulder Press w/ 4 Second Eccentric Load (5-5-5-5-5) 4 Min rolling clock (20 Mins) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Ascending Ladder Single Arm DB B/O Row (each[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility Shoulder Mobility 5 A-Frame Press-ups 10 Air Squats 5 A-Frame Press-ups 10 PVC O/Head Squats 5 A-Frame Press-ups 10 Light O/Head Squats Tek>20kg Weightlifting Overhead Squat (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility 3 Rounds of: 20 Lunges w/ Hands O/H 15 Russian KB Swings 5 H/R Press-ups OR 5 A-Frame if Rx Warm up your DL Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 3 Rounds of: 15 Band Chest Press 5 Inch Worms w/ Press-up 10 Good Mornings 20/15kg Weightlifting Bench Press (10-10-3xMR) 3 Min Rolling Clock (15 Mins) Good Mornings (12-12-3×12) 3 Min Rolling Clock (15 Mins) Weighted Sit-ups (5xMR) 2 Min Rolling Clock (10 Mins)

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) All the mobility… – Hip / Glute Mobility – Groin Mobility – Calf Mobility 3 Rounds of: 400m Jog 20 Walking Lunges w/ Hands O/H 10 Good Mornings 20/15kg Sled Truck Pull tekkers – build up to your working weight (heavy) Metcon Metcon (2 Rounds for distance)[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) All the mobility… – Hip / Glute Mobility – Groin Mobility – Calf Mobility 3 Rounds of: 400m Jog 20 Walking Lunges w/ Hands O/H 10 Good Mornings 20/15kg Sled Truck Pull tekkers – build up to your working weight (heavy) Metcon Metcon (2 Rounds for[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Groin Mobility Shoulder Mobility COACH LEAD – BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock) Metcon Metcon (Calories) EOMOM[…]