Momentum

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]

I seize any opportunity I have to talk with others about Crossfit Endurance (it’s amazing!), and this is no exception.  If I can keep your attention long enough, I’ll try to give you my story with this discipline that has put me successfully through 3 IMs – injury free, on less than 50% of the training time of most others,... [Read more]

At the start of the month StreTch took a look at goal setting for the New Year. Obviously, we think goals are pretty important, but there is definitely more than one way to think about them. Next up we have our man Tom. We though we would steal the post from his personal blog Taming Thumos and and give you... [Read more]

Warm-up 3 Rounds of: 8 Inverse Ring Rows 8 Ring Press-ups 16 Walking Lunges w/ toe touch (when stepping forward with the right leg the athlete will touch there right foot with their left hand) Gymnastics Day Kipping Practice If you have strict pull-ups: Perform 2 round of the following sequence: A. 10 Kipping Pull-ups rest :45sec B. 10 Kipping... [Read more]

Warm-up 3 Rounds of: 10 Weight Plate Deadlifts 10 Weight Plate Cleans 10 Weight Plate OHP Strength 20minutes to establish All Athlete A. 5RM Standing BB Military Press 30x0 rst:90 B. 5RM Strict Pull-up rst:90 If you can not perform a 5 strict pull-ups please test how much weight you can lower for a single rep with tempo of 10,0,0,0... [Read more]