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 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Plate Front Rack Box Step-overs 9 Plate GTOH 6[…]

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 Teens Warm-up Warm-up (No Measure) Mobilise – Glute / Hip 2 Rounds of: 15 KB Swings 20 Walking Lunges Gymnastics Pistols (Stood on Box) (4xMR) Start on weak leg, match reps on strong leg. Rest 2 mins per set Metcon Metcon (5 Rounds for reps) 5 x 2 Minute rounds of:[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip 2 Rounds of: 15 KB Swings 20 Walking Lunges Gymnastics Pistols (Stood on Box) (4xMR) Start on weak leg, match reps on strong leg. Rest 2 mins per set Metcon Metcon (5 Rounds for reps) 5 x 2 Minute rounds of: 5[…]

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 Bear Complex – For[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Calfs 2 Rounds of: 15 KB Swings 16 Alt. Lunges 30 Single Unders DB Snatch Points of Performance Metcon Metcon (Time) 10 Rounds of: 8 DB Snatch Alt. Arms 8 Unilateral DB O/Head Alt. Lunges (swap arms each round) 30[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Calfs 2 Rounds of: 15 KB Swings 16 Alt. Lunges 30 Single Unders DB Snatch Points of Performance Metcon Metcon (Time) 10 Rounds of: 8 DB Snatch Alt. Arms 8 Unilateral DB O/Head Alt. Lunges (swap arms each round) 30 DU[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) The CF Football Total needs 52 mins – so don’t dawdle!!! Mobilise – Glute / Hips 2 Rounds of 10 Back Squat 5 Power Cleans 5 Bench Press Metcon The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1[…]

CrossFit Trafford – CrossFit Teens 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 (5-5-5-5-5 on a 4 Min Clock) Metcon Metcon (Distance) 15 Minute max distance MB O/Head Walking Lunge. Every time you break perform 5 MB Slams[…]

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 (Distance) 15 Minute max distance MB O/Head Walking Lunge. Every time you break perform 5 MB Slams then[…]