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#CrossFit #Hackney #WOD 07/10/2013 #withmomentum

Posted 7th October 2013 by Josh Schouten

Warm-up and Mobility

15 minutes to complete

Walking Lunges

Overhead External Rotation
– Tricep stretch with band
– Shoulder distraction / Lat stretch with band

Flossing the hip

Inverse Crunch
Knees to Elbows
Toes to Rings
Toes To Bar (TT)

Push-Press

Strength

20 minutes to complete 

CrossFit Athlete:
A-1 Seated (on box) BB OHP 4x 6-8reps 40×0 00:01:00
A-2 Close Pronated Grip Pull-ups 4x 6-8reps 40×0 00:01:00

CrossFit
A-1 Seated (on box) BB OHP 4x 8-10reps 30×0 00:01:00
A-2 Cose Grip Pronated Pull-ups 4x 8-10reps 30×0 00:01:00

CrossFit Endurance
A. Seated (on box) BB OHP (wk1: DE:3reps @70% EMOM, wk2: ME:2rep (aim for 12 sets of 2reps), wk3: DE 2reps @75% EMOM, wk4: ME: 3reps) 7x 3reps 30×0 00:01:00 EMOM for 7minutes

B. Close Grip Pronated Pull-ups (wk1: DE:3reps @70% EMOM, wk2: ME:2rep  (aim for 12 sets of 2reps), wk3: DE 2reps @75% EMOM, wk4: ME: 3reps) 7x 3reps 30×0 00:01:00 EMOM for 7minutes

CrossFit Rookie
A-1 Seated (on box) OHP 3 x 8-10reps 30×0 00:01:00
A-2 Close Grip Pronated Pull-ups (eccentrics) 3 x 3reps 5000 (DO NOT GO TO FAILURE) 00:01:00

Capacity

15 minutes to complete

CrossFit Athlete:
B. Sheena Press-ups 4 x 8reps 50×0 (40sec work, 45sec rest)

C. Pendlay Row 4 x 8-10reps 40×0 (40sec work, 45sec rest)

CrossFit & CrossFit Endurance
B. Incline on Weight Plates Press-ups 4 x 8reps 50×0 (40sec work, 45sec rest)

C. Pendlay Row 4 x 8-10reps 40×0 (40sec work, 45sec rest)

CrossFit Rookie
B. Incline Press-ups 4 x 8reps 50×0 (40sec work, 45sec rest)

C. KB/DB Row 4 x 8-10reps 40×0 (40sec work, 45sec rest)

W.O.D

CrossFit Athlete:

12 minute AMRAP of:
12 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
15 TTB
12 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
15 Push Press 42.5/30kg

CrossFit & CrossFit Endurance
12 minute AMRAP of:

12 (steps) Single Arm KB Overhead Walking Lunges (right) 20/12kg
15 TTB [Scale: Toes to Rings, Knees to Elbows]
12 (steps) Single Arm KB Overhead Walking Lunges (left) 20/12kg
15 Push Press 35/20kg

CrossFit Rookie
12 minute AMRAP of:

12 (steps) Single Arm DB Overhead Walking Lunges
15 TTB [Scale: Toes to Rings, Knees to Elbows, lying reverse crunch]
12 (steps) Single Arm DB Overhead Walking Lunges
15 Push Press 20/15kg