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#CrossFit #Hackney #WOD 18/2/2014 #withmomentum

Posted 18th February 2014 by Josh Schouten

Warm-up

3 Rounds of:
:30sec Single leg skipping
:30sec Single leg skipping on opposite leg
20 Hollow Rocks
10 Press-ups

Strength

CrossFit Athlete
A-1 L-Sit Ring Pull-ups 31×0 4×5-7 Rst :60sec
A-2 Negative Press HeSPU against wall 4×6-8 (use deficit if possible) Rst :100

* when you fail the strict, kip and maintain the eccentric tempo”

All other CrossFit
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

Perform :45sec of work on each station with :15 sec to change. At the end of each round rest :60sec (3 rounds = 15 minutes)

CrossFit Athlete
B-1 GHD Sit-ups 21X0
B-2 Muscle-ups
B-3 Hollow Rocks
B-4 Back Extensions

CrossFit Scaled
B-1 [Scale: Abe-mat sit-ups 21×0]
B-2 [Scale, Feet on ground muscle up progresson]
B-2 [Scale: Hollow rock arms by side -> one leg bent->both leg bent]
B-4 [Scale: Supermans]

W.O.D

CrossFit Athlete
For time:
5 Rounds of**:
5 C2B Pull-ups (palms facing up)
10 Push Press 42.5/30kg
20 Unbroken Air Squats (butt touches wallball)
30 DU
Rest :60sec

** Try to maintain a constant speed and complete each round in the same time domain

CrossFit & CFE

4 Rounds

CrossFit Rookie

3 Rounds

* Care of StreTch