25-October-2018 – CrossFit

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