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