Momentum

Warm-up Jumping Tekkers Clean Tekkers Strength All Athlete A. DE: Squat Clean 2reps @ 80% EMOM for 12minutes CrossFit Rookie A. Practice clean Tekkers Capacity On the :30sec for 10minutes 3 Tuck Jumps 3 Front Squats @ best weight achieved in A. W.O.D Three rounds of: 21 Air Squats 12 Deadlifts: body weight 21 Box jump, 24/20'

Warm-up Jumping mechanics - knee's out, chest up, use your arms, land softly like ninjas not like elephants! Be quick off the ground and rest on top of the box. What height can you do efficient jumps from? We want to see you spend less than 0.2sec on the ground. (Use weight plates if 20' box is to high) Tabata... [Read more]

REST DAY - HAPPY BOXING DAY

REST DAY - MERRY CHRISTMAS FROM MOMENTUM TRAINING & CROSSFIT HACKNEY

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]