#CrossFit #Hackney #WOD 12/01/2014 #withmomentum
Warm-up
KBS
KB Single-Arm Swings on each arm
Single-Arm Swings with a slight bend of the elbow at the top of the movement (pull and push)
KB Cleans & Press on each arm
KB Snatch on each arm
Gymnastics
15 minutes to complete
Athlete who can do kipping pull-ups correctly
Kipping/Butterfly practice:
EMOM perform 10 Unbroken reps for 10minutes
* CHALLENGE: Can you hold a lacrosse ball between you feet while doing the reps?
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 Athletes
In groups of 2 each partner must perform 2 Rounds of:
50 KB Snatch (25ea arm) 24/16kg
50 KB Clean (25ea arm) 24/26kg
50 KBS 24/16kg
200m Plate Carry 20/10kg Plate must be carries the whole time 100m each
CrossFit/CrossFit Endurance
[Scale: All KB movements 20/12kg]
CrossFit Rookie
[Scale: All KB movements to comfortable weight]
* Care of Josh