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) 33-39: WOD / Skill Prep (No Measure) 39-55: Metcon (No[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: 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 10-15: WOD / Skill Prep (No Measure) Pause Snatch Points of Performance Drills 15-35:[…]
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) 43-53: Metcon (No Measure) 10 Min[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Bear Crawl Inch Worms 4 Part Burpees (Coach Lead) 15-25: WOD / Skill Prep (No Measure) Floor Press Technique, then build to working weight. The floor press wants to feel hard and you will need to break it up in to[…]
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 – Assault Bike 10 Cals Partner B – 5 Press Ups, 10 Air Squats Weightlifting Shoulder Press (10-8-5-5-5) Metcon 40-52: Metcon (Time) Row 3Km (Max 300m ) 5[…]
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 / Skill Prep (No Measure) 43-55: Metcon[…]
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) 33-36: WOD / Skill Prep (No Measure) Setup your station[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Dynamic Warm-up over 20m – Regular Walking Lunges – Wide Stance Walking Lunges – 10 Drilled Air Squats – Duck Walk – Squat Jumps – no slut drops Front Squat PVC Drills 19-29: WOD / Skill Prep (No Measure) 3 Front[…]
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) D/U Workshop / Prep 43-55: Metcon[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: 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 10-15: WOD / Skill Prep (No Measure) Pause Snatch Points of Performance Drills 15-35:[…]