Momentum

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]

It's time... For a change that is. Next Phase Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: Week 1 - 27th - 2 Monday - Session 1 Tuesday session 1 Friday session 2 Week 2 3rd-9th Monday - Session 2 Tuesday session 2 Friday... [Read more]

Triathlete: Day 1: Swim - : Repeat 125m, recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat 1k, recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 3:00 until form/pace deteriorates Day 4: Swim -: Repeat :30s on, :30s off until form/pace deteriorates Day 5 : Bike -: Repeat :30s on, :30s off until form/pace deteriorates Day 6: Run  -: 5k TT  ... [Read more]

Warm-up 3 Rounds of: 15 Russian KBS 5 Front Squats * Increase the weight on the bar with each round of Front Squats Strength All Athlete 15 minutes to establish your 5RM Front Squat 20x0 rst 1:30 with good form: Suggested reps and sets: 5x5 Capacity How many reps can you do in :60sec of each: Air Squat Push-Press SDHP... [Read more]

Warm-up 2 Rounds of: 10 Shoulder Passthroughs with Stick 10 Air Squats 10 OHS Tempo 5050 (check form and scale A. as appropriate) Strength All Athletes A. Squat Snatch 1from hang, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec [Scale: If you can not overhead squat, perform power snatchs and then an OHS to best depth with... [Read more]

Warm-up 3 Rounds of: 5 Hand Walkouts + Push-ups :30sec hold Elbow to Instep (each side) 5 SDLHP 5 Thrusters Strength CrossFit Athlete / CrossFit A. Snatch Grip Deadlift 5x 2-3reps 10,0,x,0 Rst :90sec [Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position] CrossFit Endurance A. DE: 1rep EMOM CrossFit Rookie A. 4 x 8reps... [Read more]

Warm-up Not for time, 4 Rounds of: 5 Front Squats (Just the bar) 5 Push Press (Just the bar) 5 Back Squats (Just the bar) 5 OHS (Just the bar) Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly 4-5 attempts at ME: 1 Kippling pull-up, 1 Kipping TTB (link the 2 together to test kipping form)... [Read more]

Warm-up 2 Rounds of: 10 Hand Walk outs with a Press-ups 1 Headstand hold for :30sec Then: Wall walk tekkers Then: 1min ME: Deadlifts (light weight 50%) rest 1min 1min ME: Deadlift (medium weight 65%) Strength All Athlete A. Hang Squat Clean 2, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec Capacity Practice does not make perfect!... [Read more]

Warm-up 3 rounds: 5 Press Ups 5 Kb Swing 5 Pull Ups / Ring Rows 5 Kb Deadlifts Strength 20minutes to complete CrossFit Athlete A. Standing BB Military Press 5x 5-7 40x0 rst:90 B. Mixed Grip Pull-ups 5x 5-7 40x0 rst:90 (switch grip on each set) CrossFit A. 4x 7-9 B. 4x 7-9 [Scale: Mixed grip ring rows] CrossFit Endurance... [Read more]