Momentum

Warm-up Clean and Jerk Tekkers [Scale: Wallball Cleans] Kipping Tekkers (hollow rock to superman hanging on the bar) Toes to bar Tekkers [Scale: Toes to Rings, Knees to Elbows, Reverse Crunch] Strength CrossFit Athlete A. Sumo Deadlift 3RM Load 5 x 1,1,1,1,1 30x0 120sec Cluster Training - resting 15sec between reps CrossFit  A. Sumo Deadlift 80-90% 5 x 2,2,2 20x0... [Read more]

Triathlete: Day 1: Swim - : Repeat 1200m, Recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat 1200m, Recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 1200m, Recover 3:00 until form/pace deteriorates Day 4: Swim -: 1600m TT Day 5 : Bike -: Repeat 50m, Recover :90 until form/pace deteriorates Day 6: Run  -: 10M @ 85% 10k TT pace   Runner: Day 1: Repeat... [Read more]

CrossFit Gymnastics Day Handstand Progressions - 10 min Pistol Progressions Gymnastics Capacity 12 min MAX OUTPUT :30 sec work / 30 sec rest - how many reps can you get? Strict HSPU / Kipping / Scaled Versions Burpee Ring Rollouts Pistol Squats or Candle Stick Rolls Version W.O.D The aim is to move fast and not to be off the... [Read more]

Warm-up Box Jump Tekkers Cleans: Power Clean, Full Squat Clean Tekkers Strength All CrossFit Athletes High Pull, Hang Clean (1 of each is 1 rep) 7sets 3,2,2,1,1,1,1 on the 2minutes Capacity EMOM for 10 minutes perform: 2 Squat Clean and 1 Jerk @ 78% MUST BE SQUAT CLEAN NOT POWER CLEAN WOD CrossFit Athlete 5 rounds: 4 power cleans @ 70/40kg... [Read more]

Warm-up DU Tekkers Tabata Press-ups 6 Rounds of :20sec work, :10sec rest - your score is the lowest number of reps you perform in the :20sec interval   Strength CrossFit Athlete A-1 Flat Bench Press 85-95% Load  5 x 1,1,1,1,1 30x0 120sec A-2 Pull Ups 85-95% load 5 x 1,1,1,1,1 30x0 120sec * Cluster Training - rest 15sec between each rep CrossFit ... [Read more]

Warm Up Hollow Rocks Superman Rocks Kipping Tekkers Kipping pull-ups Thruster Tekkers Strength CrossFit Athlete A. Back Squat 85-90% RM load 5 x '1,1,1,1,1 20x0 120sec * Cluster Training - resting :15sec between reps CrossFit  A. Back Squat 80-85% load  5 x  2,2,2 20x0 120sec * Cluster Training - resting :15sec between reps CrossFit Endurance A. Back Squat wk4: find ME 1-2... [Read more]

Refer a friend for £100 unlimited membership  If you introduce a friend to Momentum Training between now and the end of February 2014, both you and your friend will each receive one month’s unlimited membership for £100*. If your friend has no previous CrossFit experience he/she can either: (i) choose to receive a month's unlimited metcon (but not CrossFit classes) for £100; or (ii)... [Read more]

All CrossFit Athletes A. Snatch High Pulls 3 x 3-5 B. Hang Snatch @ 65-70% 6 x 3 120-180 rest Capacity In groups of 2, EMOM for 12minutes P1: 5 x GHD Sit Ups ( scale to AB mat). P2: 10 Burpees W.O.D 21 - 15 - 9 for time: Wall ball shots 9/7 Knees to elbows Kettlebell snatch 20/12 (21... [Read more]

Warm Up Press up Tekkers DU Tekkers Strength CrossFit Athlete A. Sumo Deadlift 90-92% 5 x 1,1,1,1,1 20x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Sumo Deadlift 80-90% 5 x 2,2,2 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Sumo Deadlift wk:3 DE: 4 reps @ 70% on 90 for 9 minutes CrossFit Rookie A. Sumo Deadlift... [Read more]