Announcements
🏋🏼♀️🤸🏼♂️NEW STRENGTH CYCLE 🤸🏼♀️🏋🏼♂️
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 (4 Rounds for reps)
3 Rounds of
In 4 mins;
200m Farmers Carry – 22.5/15kg
5 Devil Press – 22.5/15kg
Max Reps Sit Ups
Rest 2 mins/Rd
Then 4 mins of Max Reps HSPU – Scale to Pike HSPU