CrossFit Trafford – CrossFit
Gymnastics
Warm-up (No Measure)
5-10 mintues
Line drill warm up:
Bear crawl
Gymnastic bear crawl (hamstrings straight)
Inchworms
Step forward, rear heel raise
Crawl in press up position
10 minutes:
Double spot k2e raise (hamstrings and shoulder)
Athletes only focus is active shoulders and core, spotters raise legs and bring down.
Build up to vertical over several circuits
Final 5-10 minutes:
If athelte can demo active hollow and shoulder and stay fully supported, lead spotter places fist between knees for athlete to ‘crush’ and all other points of contact taken away for a second before re supporting and lowering down
Metcon
Metcon (AMRAP – Rounds and Reps)
Shoulder Press ‘Death By’ EMOM – Barbell starts on the floor.
RX: 45/30kg
2: 30/22.5kg
1: 20/15kg