CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Shoulder Mobility – 15/arm Gondola – 10/direction Around the World – 10 Dislocates 2 Rounds of: 5 A-Frame Press-ups 10 KB Swings Skill Points of Performance & Drills 19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock) 37-43: WOD[…]
CrossFit Trafford – CrossFit Strongman 0-5: Briefing / Scaling (No Measure) 5-20: Warm-up (No Measure) Shoulder Mobility 3 Rounds 20m Bear Crawl 5 Inch Worms w/ Press-up 10 Single Arm DB STOH 20-40: Single Arm DB STOH (5-5-5-5-5 w/ 4 min clock) Start on your weakest side. You must complete all reps on each side[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Shoulder Mobility – 15/arm Gondola – 10/direction Around the World – 10 Dislocates 2 Rounds of: 5 A-Frame Press-ups 10 KB Swings Skill Points of Performance & Drills 19-37: Behind The Neck Jerk (5-5-5-5-5-5 w/ 3 min clock) 37-43: WOD /[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Points of Performance overview etc 5-15: Warm-up (No Measure) Hip, Glute and Calf mobility. 2 Rounds of; 20 Walking Lunges 10 DU’s 5 Inch Worms 3 Burpees 15 – : Metcon (Time) Triple 3 CFT Style 3km Row 300 DU’s/600 SU’s 3km Assault Bike
CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work 5-15: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Shoulder Mobility – PVC Pipe Work 20-35: Snatch Balance (3-2-1-1-1) 5-15: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Points of Performance overview etc 5-15: Warm-up (No Measure) 3 Min Assault Bike Warmup Then Hip/Glute and Groin Stretch 15-25: Warm-up (No Measure) WOD Prep 5 mins warming up to Wall Ball working weight. Refining your Wall Ball technique. Getting you Plyo Boxes setup and[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-13: Warm-up (No Measure) 5 Rounds of Rowling – 100m Target Then 2 Rounds 5 Inch Worms 15m Bear Crawl 13-33: Supine Ring Row 6 Rounds – Max Reps. Rest for up to 3 mins/round 33-38: WOD / Skill Prep (No Measure) 38>: Metcon (AMRAP[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 10 Single Legs Squats 10 Kettlebell Squats 20 Lunges 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM) 36-41: WOD / Skill Prep (No[…]
CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of 10 Good Mornings 20/15kg 15 Russian KB Swings 20 Train Track Lunges 10-15: WOD / Skill Prep (No Measure) Sumo DL PoP Drills / Overview 15-35: Sumo Deadlift (8-6-3-3-3 w/ 4 min clock) 35-40: WOD / Skill[…]