Momentum

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 Athlete A. Squat Snatch 1 from hang, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec [Scale: If you can not overhead squat, perform power snatch and then an OHS to best depth... [Read more]

As we all know, the start of a New Year prompts a lot of people into thinking up resolutions. Although “get a new job” or “save more money” are popular, January is a great month for taking a good look at your life, getting fit and setting goals! Here at Momentum Training, we think goals are pretty important. They help... [Read more]

Triathlete: Day 1: Swim - : 4 x (7:00 on, 4:00 off) Day 2: Bike - : 3 x (800m, 400m, 200m), recover 1:1 Day 3: Run - : 3 x (400m, 200m, 100m), recover 1:1 Day 4: Swim -: 1600m @ 85% 1200m TT pace Day 5 : Bike -: 15M @ 85% 20M TT pace Day 6: Run  -: 4 x (7:00 on, 4:00 off)   Runner:... [Read more]

Warm-up 3 Rounds of: 5 SDLHP 5 Squats 5 Press ups 5 Sit Ups   Strength CrossFit Athlete / CrossFit A. Snatch Grip Deadlift 5x 3-4reps 10,0,x,0 @ 70-75% 1RM Rst :90sec [Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position] CrossFit Endurance A. DE: 1rep @ 75-80% EMOM for 10minutes [Scale: As above] CrossFit... [Read more]

Warm-up KBS KB Single-Arm Swings on each arm Single-Arm Swings with a slight bend of the elbow at the top of the movement (pull and push) KB Cleans & Press on each arm KB Snatch on each arm Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly Kipping/Butterfly practice: EMOM perform 10 Unbroken reps for 10minutes *... [Read more]

Warm-up 4 Rounds of: 5 Deadlifts 10 Forward facing over the bar jumps 15 Air Squats * increase the weight on the deadlift each round Strength All Athlete A. Hang Squat Clean 1, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec Capacity For every failed clean you must perform 10 burpees at the end of capacity. The... [Read more]

Warm-up Not for time 3 Round of: 10 Wall Balls 9 Pistols on each leg 8 KBS 7 HSPU 6 Strict Pull-ups 5 Ring dips 4 TTB * find scaled version that each athlete can perform for the WOD Strength 20minutes to complete CrossFit Athlete A. Standing BB Military Press 4x 6-8 40x0 Rst:90 B. Mixed Grip Pull-ups 4x 6-8... [Read more]

Warm-up 25 Walking Lunges 20 Inverse Ring Rows 25 Walking Lunges 15 Kipping Pull-ups [Scale Ring Rows] 15 Squat Jumps 10 Strict Pull-ups 10 Alternating Split Jumps 5 Strict Pull-ups Strength CrossFit Athlete A-1 Front Squat with pause 5x 5-6reps 31x0 @70-78% 1RM Rst:90 A-2 Back Squat 5x 7-8reps 40x0 @68-75% 1RM Rst :90 CrossFit A-1 4x5-6 @70-78% 1RM A-2... [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 Athlete A. Squat Snatch 1 from hang, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec [Scale: If you can not overhead squat, perform power snatch and then an OHS to best depth... [Read more]