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#CrossFit #Hackney #WOD 06/01/2014 #withmomentum

Posted 6th January 2014 by Josh Schouten

Warm-up

Hollow Rock Holds :30sec
Superman Holds :30sec

3 rounds of:
Hollow Rocks :30sec, Rest 30sec
Superman Rocks, Rest :30sec

Gymnastics

15 minutes to complete
Athlete who can do kipping pull-ups correctly
EMOM perform 7 Kipping Pull-ups with a pause and hold at the top for 3secs between each rep (NO BUTTERFLY)

Athletes still learning to kip
‘Kipping Practice
If you have strict pull-ups:
A. Pull-up and hold top for 3seconds then push away to try and create the kip.

If you don’t have strict pull-ups:
Practive kipping positions – global flexion and extension

Strength

15minutes to complete
NOTE ALL ATHLETES MUST STOP PERFORMING ECCENTRICS IF/WHEN THEY REACH MUSCLE FAILURE
CrossFit Athlete
B-1 Eccentric Chin-ups 3x 1-4reps 20,0,x,0 Rst:60sec
B-2 Eccentric Dips 3x 1-4 20,0,x,0 Rst:60sec

All other Athletes
B-1 [Scale: Jump up and lower, ring rows]
B-2 [Scale: Use a stable surface for dips, press-ups, incline press-ups]

W.O.D

CrossFit Athlete
6 Rounds: (cap 20min)
5 HSPU
20 KB swings 24/16kg
10 Ring dips
20 Goblet squats 24/16kg
rest:30sec

CrossFit / CrossFit Endurance
5 Rounds of:
[Scale: HSPU->Feet on box->Strict BB Press]
[Scale: KBS 20/12kg]
[Scale: Ring Dips->feet on ground->Press-ups->incline press-ups]

CrossFit Rookie
4 Rounds of:
[Scale: HSPU->Feet on box->Strict BB Press]
[Scale: KBS comfortable weight]
[Scale: Ring Dips->feet on ground->Press-ups->incline press-ups]
[Scale: Goblet Squat comfortable weight -> Air Squat]

*Care of Geoff