Momentum

Mobility warm up Basic work x3 15 squats 10 press ups 5 pull ups Strength work. Partners alternate exercises 10 mins work A1 back squat, death by back squat every 30 sec alt with reps 1-2-3-4-5-6-7-8-9-10 70% 1RPM Heavy Metcon circuit. Alternating with partner for 30sec work 30sec rest x3 B1 Heavy sled push n rope pull B2 chain crucifix... [Read more]

Warm-up 10 minutes to complete DU Tekkers - AMRAP DU 3minutes Weight Plate Ground to Overhead Tekkers - AMRAP 2minutes Strength 30 minutes to complete CrossFit Athlete A. Heels Elevated Back Squats (wave loading) 6x 8,6,4,8,6,4reps 30x0 Perform as on the :120sec's (15mins) B-1 Seated on box Good Morning 4x 6-8reps 30x1 rst:60 B-2 Lateral Step-ups on high box 4x... [Read more]

Warm-up 15 minutes to complete Snatch Tekkers - Hips, High Hang and Floor - OHS Strength 18 minutes to complete CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie  A. 3-point Snatch (Hips Hang, Hang, Floor) 10x3 Perform as on the :90sec's (13mins) W.O.D 20 minutes to complete CrossFit Athlete: Nancy 5 Rounds of: 15 OHS 42.5/30kg 400m run CrossFit 4... [Read more]

Warm-up 10 minutes to complete Push Press Tekkers Seated on box Strict Press Tekkers Upright Band Rows Strength 20 minutes to complete CrossFit Athlete: A-1 Seated (on box) BB OHP 4x 6-8reps 40x0 00:01:00 A-2 Close Pronated Grip Pull-ups 4x 6-8reps 40x0 00:01:00 CrossFit A-1 Seated (on box) BB OHP 4x 8-10reps 30x0 00:01:00 A-2 Cose Grip Pronated Pull-ups 4x... [Read more]

Warm-up & Skills 15minutes to complete Split Jumps Tekkers HSPU & Wall Walk Tekkers Deadlift warm-up - movement pattern and 3-4sets preparation for working sets   Strength 20 minutes to complete CrossFit Athlete: A. Conventional Deadlift (wave loading, perform on the :90sec) 6x7,5,3,7,5,3 50x0 Perform as on the :90sec's CrossFit A. Conventional Deadlift (wave loading, perform on the :90sec) 6x8,6,4,8,6,4... [Read more]

Skill: Empty bar skills introducing the Bear complex: Power clean Front squat Push press Back squat STOH from Rack Strength 25 minutes to complete CrossFit Athlete: C. Power Cleans 7 x 5,4,3,3,3,2,2reps XXXX Rst:120 D. DE: Front Squats 3reps EMOM for 10minutes (wk1: 70%, wk2: 75%, wk3: 77.5%, wk4: 80%) CrossFit C. Power Cleans 6 x 4reps XXXX Rst:120 D.... [Read more]

Warm-up 15 minutes to complete Pistol Squat Tekkers & Strength Details at GymnasticsWOD Details at GymnasticsWOD Details at GymnasticsWOD   Strength 20 minutes to complete WARM-UP: 3 x 4-6reps CrossFit Athlete: B. Deadlift from podium 6 x 6,4,2,6,4,2reps  20x0 Rst:90sec CrossFit B. Deadlift 5 x 7 to 9 20x0 Rst:90sec CrossFit Endurance B. DE: Deadlift (from podium if mobility allows)... [Read more]

Warm-up 10 minutes to complete Snatch & Burpee Tekkers Strength 20 minutes to complete CrossFit Athlete: A. Power Snatch 5 x 4,3,3,3,3reps XXXX Rst:180 CrossFit A. Power Snatch 4 x 5reps XXXX Rst:180 CrossFit Endurance A. DE: Power Snatch 65% 1RM 3 reps EMOM for 10minutes (do a good warm-up first, build up to weight you will use comfortable for 3reps)... [Read more]

Triathlete: Day 1: Swim - Repeat 4:00 on, 4:00 off until form/pace deteriorates Day 2: Bike - Repeat 4:00 on, 4:00 off until form/pace deteriorates Day 3: Run - Repeat 4:00 on, 4:00 off until form/pace deteriorates Day 4: Swim - 1200m TT Day 5 : Bike - Repeat :30 on, :30 off until form/pace deteriorates Day 6: Run  - 10M @ 80% RPE   Runner:... [Read more]