Announcements Pilates & Romwod Studio Opens 1-July CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Hip and Glute Mobility 3 Rounds 5 Cal Assault Bike 10 Backward Lunges Weightlifting 20-40: Bulgarian Split Squats (10-10-10-10-10) Metcon 40-52: Metcon (AMRAP – Rounds) In Partners I go/you go 150 KB Swings[…]
Announcements Pilates & Romwod Studio Opens 1-July 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) 35-40: WOD / Skill Prep (No[…]
Announcements Pilates & Romwod Studio Opens 1-July CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-20: Warm-up (No Measure) Junkyard Dog Part 1 & 2 – 5 Reps of each, by each partner. Thruster Drills and build to working weight 20-22: WOD / Skill Prep (No Measure) 22-55: Metcon (Time) Partner WOD –[…]
Announcements Pilates & Romwod Studio Opens 1-July CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 3 Rounds IGYG – Partner A rows while Partner B performs 20m Bear Crawl, then swap. Coach lead drills 15-35: Cub Complex (Total Weight) Power Clean (1 Rep Max)Push Press (1 Rep Max)Back Squat[…]
Announcements Pilates & Romwod Studio Opens 1-July CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-15: 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 15-40: Back Squat (8-5-3-1-1-1 w/ 4 min sets) 40-43: WOD[…]
CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Hip and Glute Mobility 3 Rounds 15 KB Swings 10 Lateral Lunges 5 KB Shoulder Press Weightlifting 20-40: Box Back Squat (10-10-10-10-10) Metcon 40-52: Metcon (AMRAP – Rounds) 5 Rounds Partner AMRAP – In 2 mins 8 Cal Assault Bike[…]
CrossFit Trafford – CrossFit 0-3: Briefing / Scaling (No Measure) 3-13: Warm-up (No Measure) Cleans – Drill and build to working weight 13-15: WOD / Skill Prep (No Measure) Get a box, a plate and have a wee – you only have two mins for all. 15-60: Hidalgo (Time) For Time: Run 2 Miles Rest[…]
CrossFit Trafford – CrossFit Strongman 0-5: Briefing / Scaling (No Measure) 5-13: Warm-up (No Measure) Front Squat Drills 13-23: Front Squat (10-10-10-10-10 w/ 2 Min Sets) In ten mins, build to a 10RM Front Squat – this will be your WOD weight. 23-25: WOD / Skill Prep (No Measure) 25-55: Metcon (Weight) Lift as much[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Dynamic Warm-up 15-25: WOD / Skill Prep (No Measure) Prepare your equpment / station – coach will advise on logistics & positioning 25-55: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50[…]
CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Hip and Glute Mobility 3 Rounds – In partners – Partner A – 10 Lunges Partner B – 10 Air Squats Weightlifting Sumo Deadlift (10-8-5-5-5) Metcon 40-52: Metcon (Time) 12 EMOM 6 Box Step Ups 6 Pull Ups