CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Calf – Shoulders 2 Rounds of: 10 Sit-ups 10 Back Raise Metcon Metcon (Time) 1 Mile Run 50 T2B 800m Run 40 K2E 400m Run 30 Sit-upsRx: As Prescribed Scales: T2B – Toes to KB K2E – Hanging Knee Raises

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Shoulders 3 Rounds of: 5 Push Jerk 20/15kg 20m Bear Crawl Weightlifting Push Jerk (3-3-3-3-3 on a 3 min rolling clock) Bar to be cleaned from the floor Metcon Metcon (3 Rounds for reps) 3 x 4 Min AMRAP 2 Burpee[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 10 MINS MAX FOR WARM-UP Mobility – Hip / Glute 3 Rounds of: 10 Deadlifts 10 Air Squats 50 Single Unders 10 MINS TO WORK TO DL WEIGHT Metcon MARIANNA (AMRAP – Rounds and Reps) AMRAP in 39 Minutes of: 21 Single Arm DB High Hang Clean[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility 5 B/O Row 10 Band Pull-aparts 5-10 Mins to build to working weight – If the bar isn’t touching your bottom rib, it’s too heavy. Weightlifting Barbell Bent Over Row (x10 EOMOM for 20 Mins) Metcon Metcon (Time) 21-15-9 Pull-ups Box Jumps Deficit Press-ups[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 5 B/O Row 10 Band Pull-aparts 5-10 Mins to build to working weight Weightlifting Bent Over Row GVT @X041 – Barbell w/ pronated grip (GVT 10×10 @X041) If the bar isn’t touching your bottom rib it’s too heavy Metcon Metcon (Time) 21-15-9 Pull-ups Box Jumps[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin – Shoulder 3 Rounds of: 3 Front Squats 3 Thrusters Warm-up to working weight Metcon Metcon (Time) Double Partner Kalsu – Complete 200 Thrusters (Time cap of 30 Mins) Min 1: Partner A Thrusts, while Partner B does 5 Burpees[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 3 Rounds of: 10 Back Squats 10 Good Mornings 15 KB Swings Weightlifting Back Squat (10-8-5-5-5 on a 4 min rolling clock) Metcon Metcon (AMRAP – Reps) 15 Min Max Rep DB Floor Press, 200m run each time you pause[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of Rowling 3 Rounds of 10 DB Cleans 10 DB Push Jerk Metcon Metcon (4 Rounds for reps) In 5 minutes AMRAP DB Cleans Rest 5 Minutes In 5 minutes AMRAP Ring Pull-ups Rest 5 Minutes In 5 minutes AMRAP DB STOH Rest 5[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin 2 Rounds of 10 Cleans 20/15kg 10 Scap Pull-ups 10 Split Jerks 20/15kg Metcon In 5 minutes work to a 1RM Clean Rest 5 Minutes In 5 minutes AMRAP Pull-ups Rest 5 Minutes In 5 minutes work to a 1RM[…]

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[…]