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#CrossFit #Hackney #WOD 24/01/2014 #withmomentum

Posted 24th January 2014 by Josh Schouten

Warm-up

Not for time, 4 Rounds of:
5 Front Squats (Just the bar)
5 Push Press (Just the bar)
5 Back Squats (Just the bar)
5 OHS (Just the bar)

Gymnastics

15 minutes to complete
Athlete who can do kipping pull-ups correctly
4-5 attempts at ME: 1 Kippling pull-up, 1 Kipping TTB (link the 2 together to test kipping form) rest :90 between attempts

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

CrossFit Athlete
5 intervals of 2 min on: 1 min off
20 double unders
5 x OHS 60/40kg
ME: Burpees

Your score is the total number of burpees you complete

CrossFit/CrossFit Endurance
[Scale: DU->3 singles for each = 60]
[Scale: OHS 50/30kg->If poor OHS perform Fronts Squats]

CrossFit Rookie
[Scale: Squats to comfortable weight-> Goblet Squats]

* Care of Maria and StreTch