Month: November 2019
Thursday
CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank Hold Workout Metcon (Time) FOR TIME 500m Row 40 Push-Ups 400m Row 30 Push-Ups 300m Row 20 Push-Ups 200m Row 10 Push-Ups -15:00 Hard Cap-
Wednesday
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x 5 Thruster*[…]
Wednesday
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x 5[…]
Wednesday
CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 12 Sit-Ups 9 Wall Balls 7[…]
Tuesday
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap) Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish[…]
Tuesday
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap) Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB[…]
Tuesday
CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBS Workout Metcon (Time) 3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-
Monday
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge Ups Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build up[…]