9-January-2019 – CrossFit

CrossFit Trafford – CrossFit

Final Week of Cycle

Warm-up

0-10: Warm-up (No Measure)

Mobilise

– Shoulders w/ PVC

2 Rounds of:

5 Inch Worms

5 A-Frame Press-ups

Gymnastics

10-25: Handstand Push-ups (15 Min Workshop)

Progressions

A-Frame 5-5-5

Kneeling Pikes 5-5-5

Toe on Box Pike 5-5-5

Kick-up / Kip Technique

WOD Prep

25-35: WOD Prep (No Measure)

Overview & Warm-up of HPS for WOD, build to WOD weight – you want to be able to perform 10 unbroken.

Scales for T2B:

T2B > Kipping K2E > Knee Raises

35-38: Dry Run (No Measure)

5 Hang Power Snatch

5 Toes to Bar

5 Lateral Bar Over Burpees

Metcon

40-55: Metcon (Time)

5 Rounds for time:

10 Hang Power Snatch

10 Toes to Bar

10 Lateral Bar Over Burpees