Month: October 2019
Wednesday
CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack Carry Workout Metcon (Time) 4 ROUNDS FOR TIME 500m Row 15 DBL KB RDL 50m[…]
Wednesday
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches 5[…]
Wednesday
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches[…]
Tuesday
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB Push Press 10 Alt[…]
Tuesday
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB Push Press 10[…]
Monday
CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 1 ROUND of :40 Work // :20 Rest Movement 1: Medicine Ball Front Squats Movement 2: Scap Push-Ups Movement 3: Medicine Ball Push Press (to a target) Movement 4: Row Movement 5: DB Hang Jump + Shrug (shoulders to ears!) Workout Metcon (No Measure) EMOM x[…]