CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-18: Warm-up (No Measure) 5 Rounds of Rowling – 1 Ring Row for every meter over / under 100m. SGDL Group Drills and building to start weight 18-33: Snatch Grip Deadlift (5-5-3×5 every 3 mins) 33-43: WOD / Skill Prep (No Measure) Setup your station[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Cluster Drills up to 20kg bar – Clean Setup & Pulls – Power Clean – Squat Clean – Thruster – Cluster 15-35: Clusters (3-3-3-3-3 w/ 4 min sets) 35-43: WOD / Skill Prep (No Measure) Setup MU station etc 43-55: Metcon[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) In pairs, partner A rows, while partner B works through: 3 Ring Rows 4 KB Deadlifts 5 Air Squats // Swap positions and repeat 10-27: WOD / Skill Prep (No Measure) Clean PoP Front Squat PoP Build to working weight –[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-16: Warm-up (No Measure) Walking Lunge Relay – Partner A Lunges 20m, while Partner B Air Squats, then swap (3 rounds) Coach Lead Back Squat Drills w/ PVC 16-40: Back Squat (8-5-3-1-1-1 w/ 4 min sets) 40-48: WOD / Skill Prep (No Measure) Setup box[…]
CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-13: Warm-up (No Measure) 3 Rounds – build to working weight 10 KB Swings 10 Scap Pulls THEN Pull-ups 10 Press-ups 13-15: WOD / Skill Prep (No Measure) GAME FACES ON 15-55: Jenkins (AMRAP – Rounds and Reps) PARTNER AMRAP in 40 minutes 50 Burpees[…]
CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-18: Warm-up (No Measure) In pairs IGYG of: 5 Russian KB Swings 12/16kg 5 Deadball to Shoulder 15/20kg The partner not working through the two movements holds a glute bridge 🍑 Repeat until coach tells you to stop. PoP Overview of SGDL 18-33: Snatch Grip[…]
CrossFit Trafford – CrossFit Strongman 0-3: Briefing / Scaling (No Measure) Walking Lunges from the Rack – bar share & alter weight as needed. You will walk out 6 lunges, turn 180ยบ and lunge back to the rack. 3-15: Warm-up (No Measure) 2 Min Row – Warm-up Pace 3 Rounds of 20 Walking Lunges w/[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB[…]
CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-13: Warm-up (No Measure) 2 Rounds 15 Russian KB Swings 10 Upright Rows SDHP PoP Drills 13-34: Sumo Deadlift High Pull (10-8-3×5 every 3 mins) 34-36: WOD / Skill Prep (No Measure) 36-55: Metcon (Time) 6 Rounds of 10 OH Backward Lunges (40/25kg) 8 Burpee[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Cluster Drills up to 20kg bar – Clean Setup & Pulls – Power Clean – Squat Clean – Thruster – Cluster 15-35: Clusters (3-3-3-3-3 w/ 4 min sets) 35-43: WOD / Skill Prep (No Measure) Points of Performance Build to working[…]