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]

Warm-up 10minutes to warm-up Snatch and OHS tekkers Strength All Athlete EMOM for 5 min: 2 Power Snatch + 2 OHS (both power snatch completed first) @ 60% + 5 Burpees Rest for 2minuted before repeating another 5min EMOM repeat. Capacity EMOM for 12minutes: - even minute: 16 Weight plate OH Walking Lunges - odd minute: 10 TTB [Scale: TT-Rings->K2E->V-Ups]... [Read more]

Warm-up 3 rounds (12minutes) of: :40sec max reps of Wall Balls :40rest * try to maintain Wall Ball reps each round Strength All Athlete A. 1 Power Clean & 2 Front Squats @70-75% 1RM EMOM for 12minutes Capacity EMOM for 10minutes Even Minute perform 3 Front Squats* @ best weight lifted in A. Odd Minute Perform 3 Kipping HSPU  ... [Read more]