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#CrossFit #Hackney #WOD 21/10/2013 #withmomentum

Posted 21st October 2013 by Josh Schouten

Warm-up

15 minutes to complete
Burpee Tekkers (bow the body)
Box Jump Tekkers (use arms, knees out, elastic potential, jump high and land like ninjas)
Wall Ball Tekkers (see mastering the wallball)

Strength

30 minutes to complete

CrossFit Athlete
A. Heels Elevated Back Squats (wave loading) 6x 6,4,2,6,4,2reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 4-6reps 30×1 rst:60
B-2 Lateral Step-ups on high box 4x 7-9reps each leg 20×0 rst :60

CrossFit
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 5-730×1 rst :45
B-2 Lateral Step-ups high box 4x 7-9ea 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 5-7 30×1 rst :45
B-2 Lateral Step-ups high box 3x 7-9ea leg 21×0 rst :45

CrossFit Rookie
A. Heels Elevated Back Squats 4x 9-11reps 30×0 Perform as on the :120sec’s (12mins)

B’s – same as CrossFit Endurance

W.O.D


All Athlete 
Donkey Kong

21/15/9
Burpees
Box jumps 24/20″
Wall ball 9/7kg 10/6′

Finish with 50 Walking Lunges