Momentum

Warm-up Not for time, 3 Rounds of: 15 KB Swings 10 KB Goblet Squats 5 Back Squats (increase weight slightly each round) Strength CrossFit Athlete A-1 Front Squat 5x 5-6reps 30x0 @75-80% Rst:90 A-2 Back Squat 5x 6-7reps 30x0 @70-76% Rst :90 CrossFit A-1 5x5-6 @75-80% A-2 5x6-8 @65-73% CrossFit Endurance A.5x3 on :60 @75% B. 5x5 on :90 @70%... [Read more]

Over many years of working as a Massage Therapist, I’m always interested to hear how people use a foam roller. Many of my clients comment “I always roll out after exercise,” and yet their muscles are often tight and full of knots. How did you learn how to use a foam roller? Did you just pick it up one day... [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]

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]