Skill Practice A. 10 sets of: 1 high hang snatch, 1 squat snatch rst :60 Capacity B - Barbell Complex Snatch grip deadlift 5 x 5 Snatch High Pulls 5 x 5 Power Snatch 5 x 5 Overhead Squat 5 x 5 Capacity 2 Tabata Rounds:  1 min rest between C & D C-1 Walking OH Lunges C-2 Ring Press... [Read more]

Skill Practice A-1 Tripod Straddle Up to Headstand.  3 x 1rep Hold headstand for 10-20sec rest :45 between reps Details at GymnasticsWOD Head position is important: Details at GymnasticsWOD   Strength A-1 Nutral Grip Ring Pull-ups 4 x CFA: 6-8 30x0 BC: 4-5 5000 (ecc) Rest :60 A-2 Push-press 4 x 5reps 21x0 Rest :60 W.O.D Mary AMRAP in 20min of: 5... [Read more]

Last weekend we hosted our first Paleo seminar and share a number of great ideas on how to be a successful hunter and gatherer. (more…)

Warm-up & Skill A-1 Forward rolls rest :30 Details at GymnasticsWOD A-2 Superman rocks for :30sec :30 Details at GymnasticsWOD   Strength A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30x0 :60 A-2 ME: TTB (skill practice) 5 sets max reps x0x0 :60 Capacity Set the clock to 16min time cap: (20reps of each rest :45) 4 Rounds of:... [Read more]

Warm-up A. With just the barbell perform: 10 x 1 rep high hang clean 10 x 1 rep squat clean   Capacity: Find a challenging weight for the following complex of: B-1 Deadlift 5 x 5 20x0 rest:10sec B-2 High Pull 5 x 5 20x0 rest:10sec B-3 Pwr Clean 5 x 5 20x0 rest:10sec B-4 Front Squat 5 x 5 20x0 rest:60sec  ... [Read more]

Over the weekend Momentum Training and CrossFit Hackney hosted its first ever Paleo seminar. With the help of Ruth, from www.lethereatclean.com, our forces combined to deliver a mix of both practical and theory based Paleo ideas. The following are top tips for getting the most out of a Paleo lifestyle:   Tip 1: Always eat breakfast Tip 2: Eating “healthy”... [Read more]

Triathlete: Day 1: Swim - Repeat 800m, recover 2:00 until form/pace deteriorate Day 2: Bike - Repeat 200m, recover 2:00 until form/pace deteriorate Day 3: Run - Repeat 800m, recover 2:00 until form/pace deteriorate Day 4: Swim - Repeat 200m, recover 2:00 until form/pace deteriorate Day 5 : Bike - 10M TT Day 6: Run  - 3 M TT   Runner: Day 1: Repeat 800m,... [Read more]

Warm-up & Skill A-1 Hollow Rock (midline stability) 3 x 10reps A-2 Candle Stick Roll 3 x 10reps Details at GymnasticsWOD Strength B-1 Scapular retractions on rings 4 x 10-12 20x1 Rest:30 B-2 Strict Pull-ups 4 x CFA: 8-12 BC: 12-15 30x0 Rest:60 B-3 Flat BB Bench Press 4 x CFA: 6-8 BC: 8-12 30x0 Rest: 60   Capacity (set... [Read more]

Strength A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30x0 :60 A-2 High Reebok BB Lateral Step-ups 4 x CFA: 8-12 BC: 12-15 21x0 :60 Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest) B-1 HBBS @ 40/20kg B-2 BB OHP @ 40/20kg W.O.D 5 rounds (Half... [Read more]