25-Apr-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Metcon (No Measure) Nought & Crosses Movements allowed: – Bear Crawl – Frog Jump Weightlifting Deadlift (10-10-10-10-10) Metcon Tabata Teens Kinda This! (3 Rounds for reps) Tabata Box Jump (Scale using plates) Rest 1 Minute Tabata Air Squats Rest 1 Minute Tabata Jump Pull-ups Weightlifting Kettlebell Snatch (Dumbbells –[…]

25-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) 3 Rounds 20 Walking Lunges 10 PVC Back Squat 10 KB Swings Weightlifting Back Squat (GVT 10×10) Strict 60sec rest period between sets Metcon Metcon (AMRAP – Rounds) EMOM Death by Pull-ups When you ‘die’ you move to: 5 Burpees EMOM[…]

20-Apr-16 – CrossFit Kids

CrossFit Trafford – CrossFit Kids Warm-up Lumberjacks and Farmers (No Measure) Weightlifting Deadlift Metcon Metcon (No Measure) Tabata Air Squats Game Memory Game (No Measure) Athletes stand in a cirlce, coach decides who goes first – athlete 1 picks a movement and performs it, going clockwise, athlete 2 picks a new movement and performs that[…]

20-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Front Squat Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 20 Walking Lunges 10 PVC Front Squat 10 KB Swings Weightlifting Front Squat (5,5,5,5,5) Perform 5 sets of 5 Front Squats, add weight before each set. Perform 2 sets of 10 Reps at a light weight first.[…]

19-Apr-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (AMRAP – Reps) 5 Rounds of 30:30 – Skipping* – Goblet Squats 20/16kgKeep a cumulative score. * D/U Count[…]