#CrossFit #Hackney #WOD 5/2/2014 #withmomentum
Warm-up
3 Rounds:
10 Scapula Retractions on rings
10 Press Ups
10 Ring Rows
Strength
CrossFit Athlete
A-1 L-Sit Ring Pull-ups 31×0 4×6-8 Rst 60sec
A-2 Negative Press HeSPU against wall 30×0 4×5-7 Rst:100sec
* when you fail the strict, kip and maintain the eccentric tempo”
CrossFit, CrossFit Endurance & CrossFit Rookie
A-1 [Scale: Us bands under butt]
A-2 [Scale: limit range of motion with weight plates and ab-mat->pike position on box, pike position with abe-mat->knees on box]
Capacity
CAPACITY: Perform :45sec of work on each station with :15 sec to change. At the end of each round rest :60sec (3 rounds = 15 minutes)
B-1 Ab-mat sit-ups 21×0
B-2 Bilateral Ins-and-outs, prone on rings (from bottom of press-up position)
B-3 Persian Press-ups (on Sheena)
B-4 Muscle-up transition with feet on floor
B-1 ..
B-2 [Scale: Single arm at a time->on knees]
B-3 [Scale: no press-up]
W.O.D
“Lynne”
CrossFit Athlete
Five rounds for max reps of:
Body weight bench press
Pull-ups
*max rest of 60secs between attempts
CrossFit & CFE
[Scale: Bench Press 1/2 Body weight]
[Scale: Ring Rows]
CrossFit Rookie
[Scale: Bench Press a weight you can lift more than 10 times]
[Scale: Ring Rows]