CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
30 KB Swings
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3 Rounds of:
10 Scap Pull Ups
10 Ring Rows
10 Wide Press Ups
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30 KB Swings
Gymnastics
Ring Muscle Up Progression – The Pull (No Measure)
Muscle Up Progression Work (5×3)
– Pull to stand from squat
– Pull to stand from laces
– Pull to stand with heels out front
Metcon
Metcon (Time)
For time: *20 Min Time Cap*
20 Thrusters (45kg/30kg)
20 Sumo deadlift high pulls (45kg/30kg)
20 Push jerks (45kg/30kg)
20 Overhead squats (45kg/30kg)
20 Front squat (45kg/30kg)
*4 Burpees EMOM*
Rx – 45/30kg & 4 Burpees EMOM
1)- 35/20kg & 2 Burpess EMOM
2)-25/15kg & 1 Burpee EMOM
Rx Men will use a 45kg barbell. Rx Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.