CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Hungry Hippos – Crab Walk In – Bear Crawl In – Lunge In Behind Neck Jerk PoP & Drills 19-34: Behind The Neck Jerk (5-5-5-5-5 w/ 3 min clock) 34-43: WOD / Skill Prep (No Measure) Setup for WOD Build[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-19: Warm-up (No Measure) Hungry Hippos – Crab Walk In – Bear Crawl In – Lunge In Behind Neck Jerk PoP & Drills 19-34: Behind The Neck Jerk (5-5-5-5-5 w/ 3 min clock) 34-43: WOD / Skill Prep (No Measure) Setup for WOD Build to[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) HSPU – To be performed STRICT, if you don’t have the volume, scale to Pikes / A-Frames K2E – Hanging knee raises / sit-ups P-Up – Kip, Band Kip, Standing with Rings 5-9: Warm-up (No Measure) Dynamic Warm-up – 20m Course – Walking Lunges –[…]
CrossFit Trafford – CrossFit Teens 0-3: Briefing / Scaling (No Measure) 3-5: 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) 5-20: Warm-up (No Measure) Dodge Ball – Punishments: R1 – 15 KB DL R2 – 8 Burpees Snatch Grip High Pull Drills w/ Tek – Down & Hold – Down & Up – Down & Up w/ Elbows High & Outside 20-26: WOD / Skill[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 20m Bear Crawl 5 Inch Worms w/ P-up 20m Wide Walking Lunges Back Squat PoP & Drills 10-15: WOD / Skill Prep (No Measure) Back Squat Set Up – How to Fail a lift. 15-35: Back Squat (10 x 10 E2MOM)[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Row 600m in pairs, partner not rowing performs: 1 Burpee 3 Inch Worms 6 B/O Medball Row 10-30: Supine Ring Row 6 Rounds – Max Reps. Rest for up to 3 mins/round 30-48: WOD / Skill Prep (No Measure) Clean &[…]
CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-25: Warm-up (No Measure) In Pairs – Partner A Rows while Partner B performs: 5 Sit-ups 10 Med Ball Thrusters Perform 3 rounds each Front Squat PoP Demo & Drills 25-31: WOD / Skill Prep (No Measure) Build up to working weight 5-5-5 31-33: Dry[…]
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) 5-15: Warm-up (No Measure) Mobility – Glute / Hip – Groin Dynamic Warm-up- 20m Course – Walking Lunges – Bear Crawl – Inch Worms – High Knees – Bum Kick – Chicken Feet 15-20: WOD / Skill Prep (No Measure) Hollywood (Time) For Time: Run[…]