18-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 100 skips Mobility Drill 3 Rounds of: – 10 Single Leg Deadlift /each leg – 20 Walking Lunges w/ Arms Overhead Weightlifting Deadlift (GVT 10×10 w/ Strict 60sec Rest Periods) Metcon Metcon (Time) Complete 5 Rounds of: 400m run 10 Squat Jumps Rest 2 Minutes

17-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Kettlebell Clean & Press Complex (5×5,5/arm) KB Complex – 5x 5 Cleans THEN 5 Presses Perform the full complex and then swap arms. Metcon Metcon (AMRAP – Reps) Complete 5 Rounds[…]

9-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x – 100 Skips – 10 Ring Rows – 5 Inch Worms w/ Press-up Gymnastics Pull-ups (5×5 @1241) Progressions: – Standing on feet – Standing on toes – Strict dead hang Weighted Pull-ups (5×5 @1241) Metcon Metcon (Time) 6 Rounds of: 8 Push Press 20/15kg 30 Russian[…]

14-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Crab Walk Medicine Ball Race (No Measure) There will be two cones, spaced 5m apart, for each team. The athelte has to move a Medball whilst Crab Walking out, around their cone and back. Weightlifting Back Squat (20-15-10-5-5-5-5-5) Metcon Death by Chin-ups EMOM (AMRAP – Rounds) On the call of[…]

13-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 4 Rounds of: – 10m of Bear Crawl – 10m of Inch Worms Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Death by Chin-ups EMOM (AMRAP – Rounds) On the call of 321 Go, perform 1 Chin-up. On the next[…]

12-May-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 10 Sit-ups 10m of Inch Worms 10m of Frog Jumps 10m of Bear Crawl 10m of Forward Rolls Weightlifting Front Squat (20-15-10-10-10) Metcon Metcon (Time) 20 front squats 1 wall-ups 15 front squats 2 wall-ups 10 front squats 3 wall-ups 5 front squats 4 wall-ups Skill[…]

11-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 100 skips Mobility Drill 3 Rounds of: – 10 Single Leg Deadlift /each leg – 20 Walking Lunges w/ Arms Overhead Weightlifting Deadlift (GVT 10×10 w/ Strict 60sec Rest Periods) Metcon Metcon (Time) 5 Rounds 200 Skips 10 Dips 15 Plank Press Ups 20 Squat Jumps

10-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Kettlebell Clean & Press Complex (5×5,5/arm) KB Complex – 5x 5 Cleans THEN 5 Presses Perform the full complex and then swap arms. Metcon Infiniti Fitness B1 (Time) 21 KB Swing[…]

9-May-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Agile Crab / Bear (No Measure) Using the agility ladder, crab walk out and bear crawl back – the hands have to move up one ladder rung each go Weightlifting Floor Press Superset (5-5-5-5-5) 5x Superset of: – 5 Floor Press – AMRAP Press-ups Metcon Metcon (Time) 5 Rounds[…]

9-May-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x – 100 Skips – 10 Ring Rows – 5 Inch Worms w/ Press-up Gymnastics Pull-ups (5×5 @1241) Progressions: – Standing on feet – Standing on toes – Strict dead hang Weighted Pull-ups (5×5 @1241) Metcon Partner CrossFit Football 10,000lbs – Time Cap 15 Mins (Time) Lift[…]