#CrossFit #Hackney #WOD 01/09/2013 #withmomentum
Warm-up
10 minutes to complete
A-1 Headstand kick out to press-up position 3 x 5reps (skills for kipping press-ups to come)
A-2 Hollow Rocks 3 x 20reps
Strength
15 minutes to complete
CrossFit Athlete:
B-1 Deadlift from podium 6sets: 7,5,3,7,5,3reps 20×0 Rst:90sec
CrossFit
B-1 Deadlift 5sets 8-10 20×0 Rst:90sec
CrossFit Endurance
B-1 ME: Deadlift (from podium if mobility allows) 5sets 5reps 40X0 Rst:90
CrossFit Rookie
B-1 Deadlift 5sets 12-15 40X0 Rst:90
Skill (kipping handstand push-up progressions)
10 minutes to complete
C. Headstand press-out to wall with spotter (:25-2:00 of video)
W.O.D
15 minutes to complete
CrossFit Athlete:
15 min AMRAP
1,2,3,4,5,6,7…..
Deadlift 100/55kg
Press Up
CrossFit
15 min AMRAP
1,2,3,4,5,6,7…..
Deadlift 80/40kg
Press Up [scale: incline]
CrossFit Endurance
12 min AMRAP
1,2,3,4,5,6,7…..
Deadlift 80/40kg
Press Up
CrossFit Rookie
12 min AMRAP
1,2,3,4,5,6,7…..
Deadlift (comfortable weight)
Press Up [scale: incline]