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#CrossFit #Hackney #WOD 15/10/2013 #withmomentum

Posted 15th October 2013 by Josh Schouten

Warm-up

15 minutes to complete
Burpee Tekkers
Box Jump Tekkers
Thruster Tekkers

Strength

30 minutes to complete

CrossFit Athlete
A. Heels Elevated Back Squats (wave loading) 6x 7,5,3,7,5,3reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 5-7reps 30×1 rst:60
B-2 Lateral Step-ups on high box 4x 8-10reps each leg 20×0 rst :60

CrossFit
A. Heels Elevated Back Squats (wave loading) 6x 9,7,5,9,7,5reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 6-830×1 rst :45
B-2 Lateral Step-ups high box 4x 8-10ea 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 6-8 30×1 rst :45
B-2 Lateral Step-ups high box 3x 8-10ea 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
3 min work 1 min rest for 3 rounds of:
1 Thruster 45/30kg
2 Box Jumps 30/24″
3 Over the bar Burpee

CrossFit & CrossFit Endurance
3 min work 1 min rest for 3 rounds of:
1 Thruster 40/25kg
2 Box Jumps 24/20″
3 Over the bar Burpee

CrossFit Rookie
3 min work 1 min rest for 3 rounds of:
1 Single DB Thruster (comfortable weight)
2 Box Jumps [Scale: use weight plates]
3 Burpee’s