CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glutes / Hips – Calfs 400m Jog 2 Rounds of: 20m Inch Worms w/ Press-ups 20m Walking Lunge Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin 3 Rounds of: 20 Walking Lunges 15 Russian KB Swings 10 Deadlifts Atlas Stone Tekkers Weightlifting Atlas Stone to Shelf (5-5-5-5-5 on a 4 Min Window) Lift an atlas stone and place it on a shelf that you raise[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute Rotations / Hip Press-ups 3 Rounds of: 10/leg SLDL 10 KB Swings 10 Deadlifts (Increasing weight) Weightlifting Deadlift (3-3-3×3 on a 4 Min Clock) Metcon Metcon (Time) 7 Rounds for Time of: 8 Transverse MB Lunges 10/6kg 16 O/Head MB Sit-ups 10/6kg 32 DUs[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise; Calf’s Hip Flexors Groins Glute / Hip 2 Rounds of: 15 KB Swings 20 Walking Lunges Gymnastics Box Jump Workshop/Plyo Box Jump Technique/Overcoming Box Fear 30′ to 20′ Plyo Drop and Jump Single Leg Plyo’s Metcon Metcon (Time) 800m Run 15 MedBall Box Overs 15 Wall[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Warm-up Shoulder Mobility w/ PVC 3 Rounds of: 5x Tri-planer DB Reach (2/3kg) 5x Narrow Grip PVC Pipe O/Head Squat 5x Single KB O/H Squat – Raise KB as you squat, press it up and hold it on coaches command Weightlifting Overhead Squat (5-5-5-5-5 @12X1 on a[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) HAPPY BIRTHDAY LIZZIE!!! Mobilise: – Glute / Hip 2 Rounds of 10 Good Mornings 20 Walking Lunges w/ Hands O/H 10 Mins to warm-up to working DL weight Metcon Run Lizzie Run (Time) 28-8-18-28-8-18 Deadlifts Burpees 200m Run/Rd Rx -100/70kg 1 – 80/50kg 2 – 60/40kg

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 Power Cleans 20/15kg 5 Cleans 20/15kg 5 Split Jerk 20/15kg Weightlifting Complex: Power Clean, Clean, Split Jerk (1-1-1-1-1-1-1 on a 4 Min Clock (28 Min)) Metcon Metcon (AMRAP –[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 Power Cleans 20/15kg 5 Cleans 20/15kg 5 Split Jerk 20/15kg Weightlifting Complex: Power Clean, Clean, Split Jerk (1-1-1-1-1-1-1 on a 4 Min Clock (28 Min)) Metcon Metcon (AMRAP – Rounds[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility Dynamic Warm-up – High Knees – Butt Kicks – Toy Soldiers – Chicken Feet – Bear Crawl – Banded Partner Runs Metcon Metcon (Time) 800m Run 21 Barbell Bent Over Row 21 Press-ups 800m Run 18 Barbell Bent Over Row 18 Press-ups 800m Run 15[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Calf Mobility Dynamic Warm-up – High Knees – Butt Kicks – Toy Soldiers – Chicken Feet – Bear Crawl – Banded Partner Runs Metcon Metcon (Time) 800m Run 21 Barbell Bent Over Row 21 Press-ups 800m Run 18 Barbell Bent Over Row 18 Press-ups 800m Run[…]