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#CrossFit #Hackney #WOD 29/12/2013 #withmomentum

Posted 29th December 2013 by Josh Schouten

Warm-up

Head Stands
Forward rolls

Gymnastics Day

All Athlete
Practice Free Standing Handstands and Handstand Walks

Capacity

Increase reps with each minute for 10minutes:
First minute – 1 Strict HSPU* & 1 Strict pull-up
Second minute – 2 Strict HSPU & 2 Strict pull-ups
Third minute – 3 Strict HSPU & 3 Strict pull-ups
ect..

[Scale: if you can not do strict HSPU change the exercise to a strict BB OHP]

[Scale pull-ups with band]

* if you fail to complete a round in under :60sec you must rest the next round and then try the same round again

W.O.D

CrossFit Athlete
Complete 5 rounds of:
5 Strict chin-ups
5 Deficit Handstand push-ups 15/10kg plates
25 Overhead walking lunges 25/15kg

CrossFit & CrossFit Endurance
Complete 5 rounds of:
5 Strict chin-ups [Scale: Ring Rows]
5 Handstand push-ups [Scale: Feet on box, keens on box, push-ups]
25 Overhead walking lunges 20/10kg

CrossFit Rookie
Complete 5 rounds of:
5 Ring Rows
5 Push-ups
25 DB Walking lunges 12.5kg