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#CrossFit #Hackney #WOD 09/10/2013 #withmomentum

Posted 9th October 2013 by Josh Schouten

Warm-up

15 minutes to complete

KB Swing Tekkers

Knees to Elbow (K2E) Tekkers

Air Squats Tekkers – Tabata Squats (:20 work :10 rest for 8 rounds (4min))

Strength

30 minutes to complete

CrossFit Athlete
A. Heels Elevated Back Squats (wave loading) 6x 8,6,4,8,6,4reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 6-8reps 30×1 rst:60
B-2 Lateral Step-ups on high box 4x 10-12reps each leg 20×0 rst :60

CrossFit
A. Heels Elevated Back Squats (wave loading) 6x 10,8,6,10,8,6reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 8-10 30×1 rst :45
B-2 Lateral Step-ups high box 4x 10-12ea leg 21×0 rst :45

CrossFit Endurance
A. Heels Elevated Back Squats (wk1: DE: 3reps EMOM wk2: ME 3reps (aim for 10 x 3reps), wk3: DE: 2reps EMOM wk4 ME: 3reps) 12x3rep EMOM for 12min

B-1 Seated on box Good Morning 3x 8-10 30×1 rst :45
B-2 Lateral Step-ups high box 3x 10-12ea leg 21×0 rst :45

CrossFit Rookie
A. Heels Elevated Back Squats 4×10-12reps 30×0 Perform as on the :120sec’s (12mins)

B’s – same as CrossFit Endurance

W.O.D

CrossFit Athlete
For time:
21-18-15-12-9-7 of:
KB Swings 24/16kg
Air Squats
K2E

CrossFit & CrossFit Endurance
For time:
21-18-15-12-9-7 of:
KB Swings 20/12kg
Air Squats
K2E [Scale: Knees to Elbows on Rings, Reverse Crunch on Floor]

CrossFit Rookie
For time:
18-15-12-9-7 of:
KB Swings (comfortable weight)
Air Squats
Reverse Crunch on Floor