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#CrossFit #Hackney #WOD 17/08/2013 #withmomentum

Posted 17th August 2013 by Josh Schouten

Skill Practice & Anterior Mobility

A-1 Candle stick rolls (feet position) 2 x 8-10 Jumping and landing foot positions progression

A-2 Vertical Jumps 2 x 8-10

  • First set hold landing position
  • Second set try to use elastic potential to keep jumping (minimum time on the ground)

Mobility
Desk Athlete Hip Rescue

  • 2min each left hip flexor stretch with band
  • 2 x 1min each leg RFE split squat stretch (hold bottom position with knee off the ground)

Capacity #1:

3reps on the :30sec for 9minutes (3 rounds, 18 total jumps)
C-1 Over the Box Jumps (over and back is 1 rep) – try both lateral or forward facing jumps.

C-2. Jumping Lunges (note: 3reps per leg, 6 reps total)

C-3. Tuck Jumps

Box Jump Efficiency Tips

W.O.D


In teams of two complete
Barbra:
5 rounds of:
20 Pull-ups
30 Push-ups
40 Ab-mat Sit-ups
50 Air Squats

* Each team member can only perform a max of 10 reps per turn.