#CrossFit #Hackney #WOD 8/11/2013 #withmomentum
Warm-up
Hollow Rock
Superman Rock
Kipping Pull-up Tekkers
Strength
CrossFit Athlete
A. Bent Knee Deadlift @ 70-74% 1RM 5 5-7 30×0 :90sec
B-1 Wide Stance Good Morning 3 x 6-8reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head & shoulders on box 3 x 10-12reps each leg 30×0 rest :60
CrossFit
A. Bent Knee Deadlift @ 68-72% 1RM 5 6-8 30×0 :90sec
B-1 Wide Stance Good Morning 3 x 8-10reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head & shoulders on box 3 x 10-12reps each leg 30×0 rest :60
CrossFIt Endurance
A. Bent Knee Deadlift @ 70-74% 1RM 10 wk:1 DE 3reps @ 65% EMOM 30×0 :90sec
B-1 Wide Stance Good Morning 3 x 8-10reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head & shoulders on box 3 x 10-12reps each leg 30×0 rest :60
CrossFit Rookie
A. Bent Knee Deadlift (comfortable weight with good form) 4 6-8 30×0 :90sec
B-1 Wide Stance Good Morning 3 x 8-10reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head & shoulders on box 3 x 10-12reps each leg 30×0 rest :60
W.O.D
CrossFit Athlete
“Nicole”
20min AMRAP:
Run 400 meters
Max rep Pull-ups
CrossFit & CrossFIt Endurance
[Scale: Pull-ups – Inverse Ring rows]
CFE: Recommend 15min cut off. Athlete can decide to go longer
CrossFit Rookie
[Scale: Pull-ups to inverse ring rows]