Momentum

Warm-up Hollow Rock Superman Rock Kipping Pull-up Tekkers Strength CrossFit Athlete A. Bent Knee Deadlift @ 70-74% 1RM 5 5-7 30x0 :90sec B-1 Wide Stance Good Morning 3 x 6-8reps 30x0 rest :60 (Quality reps, not heavy reps) B-2 Single Leg Hip Bridge w/ head &  shoulders on box 3 x 10-12reps each leg 30x0 rest :60 CrossFit  A. Bent... [Read more]

Warm up Tabata a little bit of everything......8x20/12 Working in teams of 3 people working for 4 mins per station A. Deadlifts, 2 people are working in the bar at one time they do 5 reps then switch round with third person. B. Back squats 10 reps per person, the bar must not touch the floor. C. Floor press, 10... [Read more]

Warm-up 15minutes to complete Forward Rolls on the ground Tripod headstands (get comfortable with upside down) Teach how to get inverse on the rings (always chalk hands) Strength 15minutes to complete CrossFit Athlete A-1 Front Leaver on Rings 3 x 5 A-2 Hollow Rocks 3 x 20 B. Skin the Cat 2 x 5 reps CrossFit  / CrossFIt Endurance / CrossFit Rookie... [Read more]

Warm-up KBS Tekkers KB Snatch Tekkers KB Thruster Tekkers Full Squat Clean Tekkers Strength 15minutes to complete All CrossFiters Squat Cleans 6 x 5 on the 2 minutes Capacity 10 minutes to complete In groups of 2 EMOM for 10 minutes perform: p1: 3 Clean High Pulls @ MAX weight lifted in A. p2: 15 Wall Balls 7/9kg 9/10' W.O.D... [Read more]

General warm up With a partner work for 30sec each for 4 mins. A1 Deadlifts max reps in 30 sec A2 press ups max reps in 30 sec B1 back squats max reps in 30sec B2 BW squats max reps in 30 sec Metcon circuit; 30 sec work then switch with partner 2 mins per station. C1 heavy prowler C2... [Read more]

Warm-up Clean Tekkers Bupree Box Jump Tekkers Strength 25minutes to complete CrossFit Athlete A-1 Incline Bench Press 31x0 (hold pause at bottom) @65-67% of Flat Bench 1RM A-2 Chin-ups 31x0 (FULL extension of arms, hold pause at the bottom) A-3 Horizontal Abduction 3 x 10-12 30x1 on each arm (shoulder pre-hab) 4 x 5-7 31x0 :90sec CrossFit  A-1 Incline Bench... [Read more]

Welcome to the brand NEW Barbell CLub. Below will be the programming for the next 4 weeks. What we can measure we can manage. Download the programme by clicking the session to record your digits. Session 1 A1 BB squats 5 x 5 @ 85% 1rpm 31x0 75 A2 Pull ups 5 x 5 31x1 75   B Back squats 2... [Read more]

Warm-up KBS Tekkers T2B, T2-Rings, K2E, Reverse Crunch Tekkers Wall Ball Tekkers Strength 16 minutes to complete CrossFit Athlete A. Back Squat @70-74% 1RM 5 x 5-6reps 30x0 rst:90 B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down) CrossFit A. Back Squat @68-70% 1RM 5 x 6-8reps 30x0 rst:90 B. Romanian Rhythm Squats* 1 x... [Read more]

Skill: KB tekkers Thrusters tekkers  Strength: A: front squat / back squats 6x3/6 on the 90 seconds   B: Back squats @ 60% mx reps in 45sec Rest 60 x 6 rounds, the aim to maintain a good tempo with form.   WOD Max reps KB swing 24/16 in 1 min 1 min rest Max reps thrusters @ 45/30 in... [Read more]