CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
10 Disclocates
10 Round the Worlds
10 Gondola’s
Then 3 rounds;
3 Burpees
5 A Frame Press Ups
8 Box Dips
20 ft Bear Crawl
Gymnastics
Muscle Up Progressions – CF Trafford (5×10)
Points Of Performance; Kipping Bar Muscle Up
-Position hands on the bar wider than the shoulder
-Full grip on the bar
-Start hanging with arms extended
-Initiate swing with shoulders
-Alternate between arched and hollow positions
-Drive hips towards the bar while in the hollow position
-At the same time, push down on the bar with straight arms
-Torso leans forward
-Complete at full arm extension at support position
Scale to Box Jump Muscle Up
Banded Muscle Up
Metcon
Metcon (3 Rounds for reps)
3 Rounds of – In 6 mins complete:
800m Run
5 Front Squats *weight inc. each rnd*
AMRAP Toes to KB
Rest for 2 mins between rounds
Rx: 80-90-100 / 55-65-75kg
2: 65-72.5-80 / 40-50-60kg
1: 40-50-60 / 25-35-45kg