21-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-10: Briefing / Scaling (No Measure) Coach will go through movements choices with each athlete and make sure they are complimentary 10-15: Warm-up (No Measure) Dynamic Warm-up – 20m Walking Lunge – 20m Bear Crawl – 20m High Knees – 20m Butt Kicks – 20m Duck Walk – 10 A-Frame Press-ups[…]

20-May-2019 – CrossFit

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) 40-50: WOD / Skill Prep (No Measure) Hollow Rocks[…]

18-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) In pairs, partner A rows, partner B works through: 8 MB Thrusters 6/4kg 5 A-Frame Press-ups 10-25: WOD / Skill Prep (No Measure) Power Clean Points of Performance & Drills Practice sequence with of the complex 25-55: Bear Complex – For[…]

17-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Behind Neck Jerk PoP & Coach Lead Drills 15-30: Behind The Neck Jerk (5-5-5-5-5 w/ 3 min clock) 30-36: WOD / Skill Prep (No Measure) Setup for station / equipment for WOD 36-38: Dry Run (No Measure) Partner A test out[…]

15-May-2019 – CrossFit

CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-15: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch[…]