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#CrossFit #Hackney #WOD 27/12/2013 #withmomentum

Posted 27th December 2013 by Josh Schouten

Warm-up

Jumping mechanics
– knee’s out, chest up, use your arms, land softly like ninjas not like elephants! Be quick off the ground and rest on top of the box.

What height can you do efficient jumps from? We want to see you spend less than 0.2sec on the ground. (Use weight plates if 20′ box is to high)

Tabata Box Jumps :20sec work :10sec rest for 6 rounds (3minutes)

Strength

All Athlete
A. DE: Back Squat 3reps @70% 1RM reps EMOM for 12min

Capacity

16minutes Rounds of:
On the Odd minute: 3 Box Jumps for height (increase height each round to find max)
On the even minute: 3 2xKB Thrusters (choose a weight that you can move fast)

WOD

Start on any station, but follow the exercise order:
5 Round of:
10 Ball Slambs
10 Box Jumps ( heigh as possible [slightly lower than jumps in capacity])
10 TTB
10 Push-ups
10 V-Ups

rest :45sec between rounds