CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 30 Single Unders 10 PVC Thrusters 10 SDHP ≤ 20/15kg Metcon Metcon (Time) 45 Minute Timecap 30-25-20-15 Thrusters Double Unders (Triple reps for singles) Sumo Deadlift High Pull *800m Run between rounds, finish on the runRx: 30/20kg[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility w/ PVC – 5 Arounds the worlds /side – 10 Dislocates – 20 Gondolas 20 Backwark alt. Lunges 15 KB Swings 5 A-Frame Press-ups Weightlifting Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock) Metcon ADELE 2018 (Time) Complete the following as fast[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulder 20 Walking Lunges w/ Hands O/H 5 Inch Worms 5 A-Frame Press-ups Metcon Metcon (Time) 10 Rounds for time of: 10 Jump Lunges 12 Press-ups 15 KB Swings 12 Sit-ups 10 Push Press 30/20kg
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10/leg SLDL w/ KB 10 KB Swings 5 Goblet Squats DL Technique Metcon Metcon (AMRAP – Rounds and Reps) Partner, IGYG each movement. AMRAP in 30 Minutes of: 3 Deadlift 6 Goblet Squats 9 KB Swings[…]
CrossFit Trafford – CrossFit Notes DO NOT ATTEND IF RUNNING THE 10km Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10/leg SLDL w/ KB 5 Power Cleans 20/15kg 5 Front Squat (from floor) 20/15kg 10 Mins to build up to working weight Metcon Metcon (AMRAP – Rounds and Reps)[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute: 20 rotation then 20 forward ea. leg – Groin: 20 thrusts, 20 o/h reach, 15 lat lunges ea. leg – 10 squat get-ups (no hands) alt. legs 3 Rounds of: 10 PVC Power Snatch 10 PVC O/H Squats 15 KB Swings Weightlifting[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Max 15 mins to complete: Mobility – Hip / Glute – Calf Dynamic Warm-up – High Knees – Butt Kicks – Toy Soldiers – Chicken Feet – Short Skips – Long Skips – Walking Lunges – Bear Crawl Metcon Metcon (Time) ‘X’ Mile Run ‘X’ Burpees ‘X’[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups 10 Banded Lat Pull 10 Banded Face Pulls 8 Hollow Rocks Gymnastics Giant Set of Pull-up Holds & Dip Holds (2 Rounds for time) 5 five minute rounds of the following Giant Set: – Chin over bar hold, drop[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders 4 Rounds of Rowling 3 Rounds of: 10 PVC Thrusters 10 Scap Pull-ups 5 Inch Worms Metcon WOD 1 – FGB Format 17 Mins Total Rest 5 Mins WOD 2 – 5 Mins Hope (3 Rounds for reps)[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility w/ PVC – 5 Arounds the worlds /side – 10 Dislocates – 20 Gondolas 20 Backwark alt. Lunges 15 KB Swings 5 A-Frame Press-ups Weightlifting Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock) Metcon Metcon (No Measure) EOMOM for 12 Minutes Min[…]