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#CrossFit #Hackney #WOD 18/01/2014 #withmomentum

Posted 18th January 2014 by Josh Schouten

Warm-up

3 Rounds of:
10 Hand walk outs with Press-up
1 Head stand hold for :30sec

Then:
Wall walk Tekkers

Gymnastics

15 minutes to complete
Athlete who can do kipping pull-ups correctly
4 rounds of ME: Kipping/Butterfly pull-ups Rest :90sec
CHALLENGE: Can you hold a lacrosse ball under your chin 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 1-3reps (add weight) 20,0,x,0
B-2 Eccentric ring dips 3x 1-3 (add weight) 20,0,x,0

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

20min AMRAP
3 Wall climbs
10 Up-downs (like a burpee)
15 Wall Balls 10/9′ 9/7kg
20 Grasshoppers (right + left = 2)

[Scale: Wall climbs->Feet on box walk-ins->hand walk outs]
[Scale: Wall Balls 7/5kg]

* Care of Tom and StreTch