CrossFit Trafford – CrossFit Strongman
Warm-up (No Measure)
2 Min Air Bike – Easy
20 Hi-Plank Shoulder Taps
10 Banded Chest Press
3 SETS
3-5 Plyo Push-ups*
*You will do a push up and try
and ‘jump’ your hands off of the
ground. Sub with weighted
push-ups.
Floor Press (8-6-6-4-4-2-2-2)
Rest 1:30-3:00 between sets
Accessory for Strong Programme (Weight)
Upper Pull
3 SETS
5-10 Chin-ups
Rest 0:30
5-10 Rows (Ring or B/O)