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 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: Us bands under butt] A-2 [Scale: limit range... [Read more]

If the CrossFit Games is new to you you may be wondering what they are all about and what it all means. If not read on... CrossFit Games events are made up a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit... [Read more]

Warm-up 2 rounds: 10 Air Squat 10 KBS 10 DU 10 Wall Balls 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 before lowering to mid-shin CrossFit... [Read more]

Warm-up 3 Rounds: 5 Deadlifts 5 High Pulls 5 Hang Cleans 5 Strict Press 5 Thruster Strength CrossFit Athlete & CrossFit & Endurance On the :90 Sec Complete for 10 Rounds. 1 Deadlift 1 High Pull 1 Hang Clean 1 Push Press 1 Thruster CrossFit Rookie 1 Kb Deadlifts 12/ 8 1 KB High Pulls 1 KB Clean 1 KB... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m, recover :90s until form/pace deteriorates Day 2: Bike - : Repeat 800m, recover :90s until form/pace deteriorates Day 3: Run - : Repeat 200m, recover :90s until form/pace deteriorates Day 4: Swim -: 1000m @ 85% 800m TT pace Day 5 : Bike -: 12M @ 85% 15k TT pace Day 6: Run  -: Repeat 3:00 on, :90s off until form/pace... [Read more]

Warm-up 3 Rounds: 5 Snatch Grip Deadlifts 5 Snatch High Pulls 5 OHS 5 V Ups 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. CrossFit Endurance & ... [Read more]

Warm-up With empty bar complete: 3 Rounds: 5 Deadlift 5 Clean High Pull 5 Push Press 5 Front Squat 25 ea direction lateral band walks 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... [Read more]

January is over and what a busy month it has been at Momentum Training. We have had a fantastic intake of new members keen to get on-board with CrossFit, Met-con, Barbell Club and Skills classes. The Tuesday, Thursday and Saturday CrossFit Foundations classes have been fully booked out, and both Tom and Jenna have been getting some excellent feedback for... [Read more]

Warm-up 15minutes HSPU Tekkers Thruster Tekkers K2E Tekkers Warm-up Deadlift to prepare for prescribed weight Set-up stations in preperation for WOM * NOTE Athletes will need to share bars for Deadlifts and Thrusters W.O.M CrossFit Athlete "The Seven" (40min time cap) CrossFit Athletes: Seven rounds for time of: 7 Handstand push-ups 7 Thruster 60/35kg 7 Knees to elbows 7 Deadlift... [Read more]