Training Programme Template 8 Week Cycle Dates: Monday 27-June to Saturday 20-August 8 Week Goal: Continue with and expand on the gymnastics focus from the previous cycle with two movements that we will up-scale during the next 8 weeks. You will work on strength and awareness of how your body is moving. Increase the complexity of barbell[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Row, then rounds of: – 10 KB Swings (light) – 10 PVC Good Mornings Weightlifting Deadlift (20-15-10-5-5-5) Start your 20 reps with a PVC pipe, then gradually increase in weight as per your coach’s guidance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 9[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Agility Drills – 2 Rounds of: Ladder: In In Out Out – Run to Wall Ladder: Press-up Hold Walk – Bear Crawl to Wall Ladder: Hop Scotch – Run to Wall Weightlifting Hang Power Clean 30 Minutes working on technique, in sets of 5: – Starting[…]
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) 30/20/10 Barbell STOH Air Squats Every 2 minutes do 5 BurpeesAdv (RX) – 60/40[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Complete 3 Rounds of: 10 KB Swings 20 Plank Shoulder Taps 10 Broad Jumps 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 (3 Rounds for reps) 10 X 100m[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Agility Drills – 2 Rounds of: Ladder: In In Out Out – Run to Wall Ladder: Press-up Hold Walk – Bear Crawl to Wall Ladder: Hop Scotch – Run to Wall Weightlifting Hang Power Clean 30 Minutes working on technique, in sets of 5: – Starting[…]
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) 100 Press-ups for time, 50m run every time you[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 4 rounds of: 10 Press-up Plank Shoulder Taps Bear Crawl to Cone 2 10 Sit-ups Crab Walk to Cone 1 Gymnastics Kipping Beat Swing Floor Work – Hollow Rock to Superman Transition the movement to the pull-up bar Metcon Metcon (AMRAP – Rounds[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) EMOM Death By Complex – Burpee – Press-Up – Superman – Air Squat Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsScale with Single Unders, but double the reps!
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 (20-15-10-5-5-5-5-5) Metcon Metcon (Time) 21-15-9 KB Swing DeadliftAdv (RX) – 60/40kg & 24/16kg Int – 45/25kg & 16/12kg Beg – 30/15kg & 12/10kg