CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) With one LIGHT dumbbell … 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + Punch* 10 Alt. Lunges w/DB[…]
CrossFit Trafford – CrossFit Warm-up (No Measure) Three Rounds of increasing effort: 8/5 Cal Bike 65% –> 75% –> 85% 8 Air Squats –> 8 Plate Deadlifts –> 8 Plate GTOH 5 Inch Worms –> 5 Down/Ups –> 5 Burpees 10 Scap Pull-ups –> 10 Lat Pull-downs –> 5 Pull-ups Warm-up (No Measure) Teach 5 Snatch[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall[…]
CrossFit Trafford – CrossFit Strongman Warm-up (No Measure) 2 SETS w/ Barbell 10 Glute Bridges @X311 10/10 Cossacks Squats Build Back Squat weight 8-8-8; rest 2:00 Back Squat (4×8 @3111; rest 2:00) Front Rack Lunge Every 2:00 x 4 Sets 15m of KB Front Rack Lunges* *Single Leg – Swap after 15m ROMWOD (No Measure)[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate and reps[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate and[…]
CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS High Knees (25 ft) Butt Kickers (25 ft) 10 Single DB Ground to Overhead (hold DB horizontally) 5/5 Single Arm DB Strict Press 25ft/25ft Single Arm DB OH Carry 10 Up-downs Workout Metcon (Time) 8 ROUNDS FOR TIME 10 Alt. DB Snatch 10 Burpees[…]
CrossFit Trafford – CrossFit A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the Open workout at max effort. B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5[…]