CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility – 10 Round the Worlds – 10 Disclocates – 10 Gondola’s 2 rounds: 10 Diverging Band Lat Pull-downs 10 Band Lap Pulls 10 Jump Ring Pull-ups Gymnastics Muscle Up Progressions – CF Trafford (5xMR) Points Of Performance; Kipping Bar Muscle Up -Position hands on the[…]
CrossFit Trafford – CrossFit Teens Warm-up Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting High-Hang Snatch (5 Reps EOMOM for 20 Mins (10 sets)) Metcon Metcon (Time) For Time 5-4-3-2-1-2-3-4-5 Barbell Bent[…]
CrossFit Trafford – CrossFit Warm-up Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1 – 3 Min Windows) Complex of; High Hang Snatch Hang[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glutes / Hips – Shoulders 3 Rounds of: 16 Walking Lunges 10 Plate GTOH 6 A-Frame Press-ups Metcon Metcon (4 Rounds for reps) Rnd 1 – 25 Min Ladder – 2,4,6 (1,2,3/side) … *100m Suitcase Carry Buy-in Each Round – Suitcase Box Step Over –[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip -Hip Flexor and Groin 3 Rounds of: 10 Good Mornings 20/15kg 5 Thrusters 20/15kg 3 Burpees Weightlifting Romanian Deadlift (8-8-8-8-8 w/ 4 Min Windows) Metcon Metcon (Time) 1-2-3-4-5-4-3-2-1 Overhead Squat Burpee *5 Box Jumps after each round Rx: 60/40kg 2: 45/30kg 1:[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (5-5-5-5-5 – 3 Min Clock) Metcon Nookie (AMRAP – Rounds and Reps) 20 Minute AMRAP 7 Cleans 7 Push Press[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobilise – Glute / Hip – Hip / Groin 2 Rounds of: 10/leg SLDL w/ KB 10 Good Mornings 20/15kg 16 Walking Lunges Weightlifting Back Squat (8-6-3-1-1-1 w/ 4 Min Windows) Metcon Nookie (AMRAP – Rounds and Reps) 20 Minute AMRAP 7 Cleans 7 Push Press 7[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mobility – Glute / Hips – Shoulders (inc 10 Scap Pull-ups) – Calfs Dynamic Warm-up Down/Up Gym – High Knees – Bum Kicks – Toy Soldiers – Walking Lunges – Bear Crawl – Partner Banded Run (hold your partner back) Metcon Eva (Time) 5 rounds for[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Glute / Hips – Shoulders (inc 10 Scap Pull-ups) – Calfs Dynamic Warm-up Down/Up Gym – High Knees – Bum Kicks – Toy Soldiers – Walking Lunges – Bear Crawl – Partner Banded Run (hold your partner back) Metcon Eva (Time) 5 rounds for time:[…]
CrossFit Trafford – CrossFit Warm-up Snatch Warm-up (Burgener) (No Measure) BURGENER WARM-UP 1. Down & Up 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2″, 4″, 6″ Perform each step 5 times Weightlifting Complex – HHS, HS, S – CrossFit Trafford (1-1-1-1-1-1-1 – 3 Min Windows) Complex of; High Hang Snatch Hang[…]