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#CrossFit #Hackney #WOD 10/01/2014 #withmomentum

Posted 10th January 2014 by Josh Schouten

Warm-up

Not for time 3 Round of:
10 Wall Balls
9 Pistols on each leg
8 KBS
7 HSPU
6 Strict Pull-ups
5 Ring dips
4 TTB

* find scaled version that each athlete can perform for the WOD

Strength

20minutes to complete
CrossFit Athlete
A. Standing BB Military Press 4x 6-8 40×0 Rst:90
B. Mixed Grip Pull-ups 4x 6-8 40×0 Rst:90 (switch grip on each set)

CrossFit
A. 4x 7-9
B. 4x 7-9 [Scale: Mixed grip ring rows]

CrossFit Endurance
A. DE: 3reps EMOM for 8minutes
B. DE: 2reps EMOM for 8 minutes

CrossFit Rookie
A. 4x 8-10 [Scale: DB]
B. 4x 7-9 [Scale: Mixed grip ring rows]

Capacity

15minutes to complete
4 rounds of :30sec work and :30sec rest (Total:12minutes)

CrossFit Athlete
MAX rep output. Count your total repetitions:
C-1 Push-Press 50/30kg
C-2 BB Inverse Rows (place barbell in squat rack)
C-3 Hollow Rocks

CrossFit / CrossFit Endurance
C-1 40/20kg
C-2 [Scale: change height of bars in rack]
C-3 ..

CrossFit Rookie
C-1 [Scale: comfortable weight, DB]
C-2 ..
C-3 ..

W.O.D

CrossFit Athlete
50 wall ball 9/7kg 10/9′
40 pistol squats
30 Press ups
20 KBS 32/24kg
15 HSPU
10 Strict Pull-ups
5 Ring dips
1 TTB

CrossFit/CrossFit Endurance
[Scale: Wall balls 7/5kg]
[Scale: Pistol Squats->Heel elevated->holding ring->holding pole->sitting on bench]
[Scale: Press-ups->incline press-ups]
[Scale: KBS 20/12kg]
[Scale: Strict Pull-ups->Ring Rows]
[Scale: TTB->K2E]

CrossFit Rookie
[Scale: Wall Balls comfortable weight->WB Front Squats]
[Scale: Pistol Squats->Heel elevated->holding ring->holding pole->sitting on bench]
[Scale: Press-ups->incline press-ups]
[Scale: KBS comfortable weight]
[Scale: Strict Pull-ups->Ring Rows]
[Scale: TTB->K2E]

* Care of Jenna