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#CrossFit #Hackney #WOD 30/9/2013 #withmomentum

Posted 30th September 2013 by Josh Schouten

Warm-up & Skills

15minutes to complete

Split Jumps Tekkers
HSPU & Wall Walk Tekkers

Deadlift warm-up – movement pattern and 3-4sets preparation for working sets

 

Strength

20 minutes to complete

CrossFit Athlete:
A. Conventional Deadlift (wave loading, perform on the :90sec) 6×7,5,3,7,5,3 50×0 Perform as on the :90sec’s

CrossFit
A. Conventional Deadlift (wave loading, perform on the :90sec) 6×8,6,4,8,6,4 50×0 Perform as on the :90sec’s (10mins)

CrossFit Endurance
A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM, wk3: ME 2reps, wk4: DE: 3reps 70% EMOM) Aim to perform 10set of 3reps 30×0

CrossFit Rookie
A. Conventional Deadlift 4x 8-10reps 30×0 Perform as on the :90sec’s (10mins)

Capacity

10 minutes to complete
CrossFit Athlete
4 Rounds :40work, :40rest
B-1 OH Walking Lunges w/ weight plate 20×0 25/15kg
B-2 Sprinters Bridge 2010

CrossFit & CrossFit Endurance
4 Rounds :40work, :40rest
B-1 OH Walking Lunges w/ weight plate 20×0 20/10kg
B-2 Sprinters Bridge 2010

CrossFit Rookie
4 Rounds  :40work, :40rest
B-1 KB Walking Lunges 20×0
B-2 Sprinters Bridge 2010

W.O.D

CrossFit Athlete:
3 Rounds of:
5 HSPU
10 Split Jumps (ea leg)
15 Pull-ups

CrossFit & CrossFit Endurance
3 Rounds of:
3 Wall Walks
10 Split Jumps (ea leg)
15 Pull-ups [Scale: Jumping Press-ups]

CrossFit Rookie
3 Rounds of
5 Press-ups [Scale: Incline press-ups]
10 Split Jumps [Scale: Alternating Lunges] (ea leg)
15 Inverse Ring Rows