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#CrossFit #Hackney #WOD 13/09/2013 #withmomentum

Posted 13th September 2013 by Josh Schouten

Warm-up

15 minutes to complete

A-1 3-Point headstand kick out to press-up position 3 x 5reps (skills for kipping press-ups to come)

A-2  Hollow Rocks 3 x 20reps

Skill (kipping handstand push-up progressions)

15 minutes to complete

B. Headstand press-out to wall followed by wall walk up and down (1:30-2:00 of video)

Strength

20 minutes to complete

WARM-UP: 3x 4-6reps

CrossFit Athlete:
C. Deadlift from podium 6 x 6,4,2,6,4,2reps  20×0 Rst:90sec

CrossFit
C. Deadlift 5 x 7 to 9 20×0 Rst:90sec

CrossFit Endurance
C. DE: Deadlift (from podium if mobility allows) EMOM 3 reps for 10minutes

CrossFit Rookie
C. Deadlift 4 x 10-12 40X0 Rst:90

 

W.O.D

CrossFit Athlete:
4 rounds for time:
3 HSPU
6 Pull ups
9 Air Squats
18 DU

CrossFit
4 rounds for time:
3 HSPU [scale: wall walks]
6 Pull ups
9 Air Squats
18 DU

CrossFit Endurance
4 rounds for time: (10min time cut off)
3 HSPU [scale: wall walks]
6 Pull ups
9 Air Squats
18 DU

CrossFit Rookie
3 rounds for time:
3 Wall Walks
6 Jumping Pull ups
9 Air Squats
18 DU attempts