Warm-up 10 minutes to complete Snatch Tekkers Strength 25 minutes to complete CrossFit Athlete: A. Power Snatch 7 x 5,4,4,3,3,3,3reps XXXX Rst:180 CrossFit A. Power Snatch 6 x 5reps XXXX Rst:180 CrossFit Endurance A. DE: Power Snatch 65% 1RM 3 reps EMOM for 10minutes (do a good warm-up first, build up to weight you will use comfortable for 3reps) CrossFit... [Read more]

Warm-up 10 minutes to complete Teach Thruster Tekkers Strength 15 minutes to complete CrossFit Athlete: A. Back Squat 1 1/4 (bottom) 6 x 6-8reps 31x0 Rst:90 CrossFit A. Back Squat 1 1/4 (bottom) 5 x 8-10 31x0 Rst:90 CrossFit Endurance A. DE: Back Squat 1 1/4 (bottom) 2 reps EMOM for 12minutes CrossFit Rookie A. Back Squat 5 x 10-12reps... [Read more]

Mobility work Band tension work 3x10 reps ea DL, BOR, high pull, OH press Strength Working in partners alternating 12 mins work A1 Dead lift @ 70% 1rm 5 reps every 30 sec A2 ring dips 10 reps every 30 sec Metcon circuit Working in partners 6o second work 45 second change / rest B1 Heavy sled pull alternating B2... [Read more]

Warm-up 10 minutes to complete A-1 External Rotator with band 3 x 10-12reps Rst: 60 A-2 Face pulls with band 3 x 10-12reps Rst: 60   Strength 20 minutes to complete CrossFit Athlete: B-1 Wide Grip Pull-ups (weighted) 4 x 3-5reps 40x0 Rst:90 B-2 BB Flat Bench Press from pins 4 x 5-7rep 33X0 Rst:90 CrossFit B-1 Wide Grip Pull-ups... [Read more]

Skills 10 minutes to complete A-1 Kipping Toes to Rings 3 x 8-10reps Rst:30 A-2 Tuck Jumps 3 x 5reps Rst:30 Strength 25 minutes to complete CrossFit Athlete: B. Power Cleans 8 x 5,5,4,4,3,3,3,3reps XXXX Rst:120 C. DE: Front Squats 3reps EMOM for 10minutes (wk1: 70%, wk2: 75%, wk3: 77.5%, wk4: 80%) CrossFit B. Power Cleans 6 x 5reps XXXX Rst:120... [Read more]

The team at Momentum Training are always looking for ways to help people improve their health. Training is only one part of the bigger picture. Nutrition is critical and there are so many misconceptions about what "healthy nutrition" really is.  We have invited Glen Matten (self proclaimed nutrition nerd) to talk about the importance of phytonutrients in the diet. (more…)

Warm-up 15 minutes to complete Teach the push-jerk (stick or empty bar) Mobility: Shoulders smash on lacrosse ball Strength 25 minutes to complete CrossFit Athlete: A Push-Jerk 6 x 4-6reps 21x0 Rst:90 (last two set should be a struggle to get 6 reps) B-1 Ring Dips 4 x x ME: :40sec 20x0 Rst:60 B-2 Ring Pull-ups (semi supinated to supinated... [Read more]

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  20x0 Rst:90sec CrossFit B-1 Deadlift 5sets 8-10 20x0 Rst:90sec CrossFit Endurance B-1 ME: Deadlift (from podium if mobility allows) 5sets 5reps... [Read more]