CrossFit Strongman

CrossFit Trafford – CrossFit Strongman

0-3: Briefing / Scaling (No Measure)

3-5: Warm-up (No Measure)

2 Min Row or Assault Bike – W-up pace

5-15: WOD / Skill Prep (No Measure)

Back Squat x3 EOMOM for 10 Mins – Increase weight each set. With a second ‘light’ bar perform 3 Shoulder Press – Keep weight the same.

15-60: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Recommended set format:

%1RM x Reps ~ Rest

~ 60% x 5 ~ 2 minutes

~ 70% x3 ~ 3 minutes

~ 80% x1 ~ 3 minutes

~ 90% x1 ~ 5 minutes

~ 100% x1