CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hips – 20 Walking Lunges – 10 Air Squats 2 Rounds of: 8 Push Press 20/15kg 8 Front Squats 20/15kg Metcon The Rainhill Total (3 Rounds for weight) 15 Mins to find your 3RM STOH 15 Mins to find your 3RM Hang Clean[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Shoulders – Lats w/ Bands on Rig 10 Scap Pull-ups 5 Hindu Press-ups 10 Standing Pull-ups OR Ring Rows Gymnastics Pull-ups (5xMR) Strict pull-ups 5 rounds for max reps, dead hang at bottom (weighted/bodyweight/banded) Metcon Metcon (Time) For Time: 1 Mile Run Rest 5 Mins[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (Time) 50-40-30-20-10 Renegade Backward Lunge to Press 20-40-60-80-100 Renegade Twist Rx+ 30/20kg Rx 20/15kg

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders Points of Performance Overview 2 Rounds of 5 High Hang Power Cleans 20/15kg 5 Hang Cleans 20/15kg 5 Cleans 20/15kg Weightlifting Complex HHC, HC, C – (CrossFit Trafford) (1-1-1-1-1-1-1) Complex High Hang Clean, Hang Clean, Clean – 4[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip 2 Rounds of 6 Squat Get-ups, Alt. Legs 8 A-Frame Press-ups 10 Train Track Alt. Lunges (39 Mins required for the Metcon) Metcon WOD 1 – Rainhill gone bad 5 minute rest WOD 2 – AMRAP in 10 Min 5 minute rest[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) Mobilise – Glute / Hip 2 Min Row – Easy pace 3 Rounds of 10 Deadlift 15 KB Swings CrossFit Strongman Farmer’s Carry (20m-20m-20m-20m-20m – 3 Min Clock) Sumo Deadlift (3-3-3-3-3 – 4 Min Clock)

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 20 Mins MAX for the w-up & setup Mobilise – Glute / Hip – Shoulders 2 Rounds of: 5 Power Cleans 5 Thrusters 5 A-Frame Press-ups Get setup for the WOD Metcon 9/11 Tribute (Time) Complete the following for time: 2001 meter Run (1 Mile + 400m)[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up 3 Rounds of: 16 Back Step Alt. Lunges 10 Air Squats 10 Plate GTOH Weightlifting Overhead Lunge (Plate / DB) (10-10-3×10 – 3 Min Clock) Alternating (on-spot) Lunges Metcon Metcon (3 Rounds for reps) In 6 minutes 800m run AMRAP OH MB Sit ups[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hip – Groin 400m Run 3 Rounds of: 16 Back Step Alt. Lunges 10 Air Squats 10 Plate GTOH Weightlifting Bulgarian Split Squats (10-10-10-10-10/leg) Start on weakest leg, with a 3 Min Clock Metcon Metcon (3 Rounds for reps) In 6 minutes 800m[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise Shoulders 2 Rounds of: 20m Bear Crawl 8 Inch Worms w/ Press-up 4 A-Frame Press-ups Weightlifting Shoulder Press (10-10-3xMR (aim max of 6) 4 Min Clock) Metcon Metcon (AMRAP – Rounds and Reps) In Pairs – Synchro AMRAP in 12 Mins: 4 BB ‘worm” (@60/45kg) 4[…]