#CrossFit #Hackney #WOD 04/11/2013 #withmomentum

Warm-up

KBS Tekkers
T2B, T2-Rings, K2E, Reverse Crunch Tekkers
Wall Ball Tekkers

Strength

16 minutes to complete
CrossFit Athlete
A. Back Squat @70-74% 1RM 5 x 5-6reps 30×0 rst:90

B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down)

CrossFit
A. Back Squat @68-70% 1RM 5 x 6-8reps 30×0 rst:90

B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down)

CrossFit Endurance
A. Back Squat @70-74% 1RM wk:1 DE: 3reps EMOM for 10 minutes

B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down)

CrossFit Rookie
A. Back Squat @68-70% 1RM 5 x 8-10reps 30×0 rst:90

B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down)

*The rhythm squat is an exercise used to develop your vertical jump. Basically, it’s 50-rep sets of quarter or partial squats. The first 10 reps you come up on your toes; the next 10 you stay on your heels and don’t come up on your toes. This repeats until you hit 50 reps.

The rhythm squat is a good peaking exercise to increase an athlete’s vertical jump and olympic lifts.

Capacity

wk:1-2 (12minutes): 3 Rounds of :40sec work, :40sec rest
FOR QUALITY: GOOD FORM MUST BE HELD FOR ALL REPS
CrossFit Athlete
C-1 BB on Back Poliquin Step-up (focus on pressing toe into box before stepping up) 10×0 (40sec work each leg)

C-2 BB FFE Split Squat with pause 31×0 (40sec work on each leg)

CrossFit & CrossFit Endurance
[Scale: use KB/DB on both exercises]

CrossFit Rookie
[Scale: perform all exercises with body weight]

W.O.D

15minutes to complete

CrossFit Athlete
Run 400
20 KB swing 24/16kg
10 T2B
10 Wall balls 9/7kg 9/10′
10 T2B
Run 400
20 KB swing 24/16kg
10 T2B
10 Wall balls 9/7kg
10 T2B
Run 400
10 KB swing 24/16kg
10 T2B
10 Wall balls 9/7kg 9/10′
10 T2B
Run 400

CrossFit & CrossFit Endurance
[Scale KBS 16/12kg]
[Scale T2B – T2-Rings – K2E]
[Scale Wall balls 7/5kg]

CrossFit Rookie
[Scale KBS comfortable weight]
[Scale T2B – k2E – reverse crunch]
[Scale Wall balls comfortable weight / height]