Warm-up 3 Rounds: 10 Scapula Retractions on rings 10 Press Ups (with palms facing forward) [Scale: Incline on box] 10 Hollow Rocks Strength CrossFit Athlete A-1 L-Sit Ring Pull-ups 31x0 4x6-8 Rst 60sec A-2 Negative Press HeSPU against wall 30x0 4x5-7 Rst:100sec * when you fail the strict, kip and maintain the eccentric tempo" CrossFit, CrossFit Endurance & CrossFit Rookie A-1 [Scale:... [Read more]

Warm-up 2 Min Max Double unders / Tekkers 9,7,5 reps of each: Wall Ball Box Jumps V ups Then grab a bar so you ready to go! Strength CrossFit Athlete A. On the 2 minutes perform: 2 x (1 Squat Clean form mid-shin + 1 Squat Clean from the floor) for 12 minutes note: deadlift the bar to waist height... [Read more]

Olympic Weightlifting Workshop On the 22nd of February Momentum will host another Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals. At Momentum Training we believe... [Read more]

Warm-up 3 Rounds Cindy: 5 Strict Pull-ups Chest to Bar [Scale: Ring Rows] 10 Press Ups 15 Air Squats Strength CrossFit Athlete & CrossFit A-1 5 x (2x Strict OHP + 6 Push-Press 30x0) rst: 100sec A-2 Pull-ups 30x0 5x8-10 rst: 100sec note: The aim is to use a weight that you can not strict press anymore than 2 reps.... [Read more]

Warm-up 3 Rounds 10 Air Squats 10 Squat Jumps 5 Single Arm KBS (each arm) Teach KB-Snatch Tekkers Strength CrossFit Athlete A-1 Deadlift from podium (stand on 15kg plates) 5x 5,5,5,4,4 20x0 rst: 100sec A-2 Glute-Ham Raises 5 x 8-10 30x0 rst:100sec CrossFit & CrossFit Endurance A-1 5x5 20x0 rst: 100sec A-2 [Scale: Nordic Raise (knees on abe-mat)] CrossFit Rookie... [Read more]

WOM DAY "8/02/2014 to be repeated on 02/03/2014" Warm-up 3 Rounds of 10 KBS with snappy hips 5 Box Jumps CrossFit Athlete Warm-up your Snatch and Clean Tekkers for 10min CrossFit/CrossFit Endurance/ CrossFit Rookie Warm-up your Front Squat and Sumo Deadlift Tekkers for 10min WOM Strength CrossFit Athlete 15min to establish 1 RM Snatch 15min to establish 1 RM Clean... [Read more]

Warm-up With a barbell perform: 10 Deadlifts 10 RDL 10 Bent Over Rows 10 Upright Rows 10 Strict Press (last rep put bar on back) 10 Split squats on right leg 10 Split squats on left leg 10 Back Squats 10 Behind the head strict press Then start the clock and repeat the sequence, how fast can you do it?... [Read more]

Warm-up 3 Rounds of: 10 Push-ups 10 Double Leg mountain climbers 10 Burpees Strength CrossFit Athlete A-1 Front Squat 5x 3-5 @80-90% 1RM 30x0 rst:90 A-2 Back Squat 5x 4-6 40x0 @78-88% rst :90 CrossFit A-1 5x3-5 @75-85% 1RM A-2 5x4-6 @73-83% 1RM CrossFit Endurance A. 12min to Find 3RM Front Squat B. EMOM for 8minutes 2 Back Squats at... [Read more]

Firstly I’m not a pill pusher, and your nutrition efforts should be a far higher priority than any supplement.  Nutrition always comes first and vitamins and minerals should only be taken after you have had the appropriate blood tests. Even if you are eating clean you should consider getting your blood tested to determine the vitamins, minerals and essential fatty acids missing... [Read more]