Momentum

Mobility warm up Basic work x3 15 squats 10 press ups 5 pull ups Strength work A1 back squats 5x5 reps 30x0 UGIG with partner Heavy Metcon circuit Work for 60 sec 60 sec to change station B1 heavy sled push/pull (alt) B2 seated rope pull ups/Lsit (alt) B3 sled rope pull/push (alt) B4 chain stirring B5 farmers walk with... [Read more]

Warm-up 10 minutes to complete Coaches warm-up plus: A-1 KB Swing Tekkers (Russian and American) 2 x 12-15reps Rst :30 A-2 Walking Lunges 2 x 20reps Rst :30 Strength 15 minutes to complete CrossFit Athlete: B. Back Squat 1 1/4 (bottom) 5 x 6-8reps 31x0 Rst:90 CrossFit B. Back Squat 1 1/4 (bottom) 4 x 8-10 31x0 Rst:90 CrossFit Endurance B.... [Read more]

Warm-up 10 minutes to complete A-1 External Rotator with band 3 x 10-12reps Rst: 30 A-2 Thruster Tekkers with empty bar [use DB if shoulder mobility is limited] 3 x10reps  Rst: 30   Strength 20 minutes to complete CrossFit Athlete: B-1 Wide Grip Pull-ups (weighted) 4 x 3-5reps 40x0 Rst:90 B-2 BB Flat Bench Press from pins 4 x 5-7rep... [Read more]

Warm-up, Mobility & Skills 15 minutes to complete A-1 Kipping Toes to Rings 3 x 8-10reps Rst:30 A-2 Burpee Tekkers  Jump with hollow position (watch video here) 3 x 10reps B-1 Mobility Thoracic Roll out (Thoracic extension) 1x 2min B-2 Flexion and external rotation with band (improve front rack position) 2x 2min Strength 25 minutes to complete CrossFit Athlete: C. Power... [Read more]

Warm-up 15 minutes to complete - Over the box Jumps Tekkers - Hand release push-up Tekkers - Push Jerk Tekkers   Strength 25 minutes to complete CrossFit Athlete: A Push-Jerk 6 x 4-6reps 21x0 Rst:90 (last two set should be a struggle to get 6 reps) B-1 Ring Dips 4 x x ME: :40sec 20x0 Rst:60 B-2 Ring Pull-ups (semi... [Read more]

Warm-up 10 minutes to complete A-1 Headstand kick out to press-up position 3 x 5reps (skills for kipping press-ups to come) A-2  Hollow Rocks 3 x 20reps Strength 15 minutes to complete CrossFit Athlete: B-1 Deadlift from podium 6 x 7,5,3,7,5,3reps  20x0 Rst:90sec CrossFit B-1 Deadlift 5 x 8-10 20x0 Rst:90sec CrossFit Endurance B-1 ME: Deadlift (from podium if mobility allows)... [Read more]

Warm-up 10 minutes to complete Snatch Tekkers Strength 25 minutes to complete CrossFit Athlete: A. Power Snatch 7 x 5,4,4,3,3,3,3reps XXXX Rst:180 CrossFit A. Power Snatch 6 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) CrossFit... [Read more]

Warm-up 10 minutes to complete Teach Thruster Tekkers Strength 15 minutes to complete CrossFit Athlete: A. Back Squat 1 1/4 (bottom) 6 x 6-8reps 31x0 Rst:90 CrossFit A. Back Squat 1 1/4 (bottom) 5 x 8-10 31x0 Rst:90 CrossFit Endurance A. DE: Back Squat 1 1/4 (bottom) 2 reps EMOM for 12minutes CrossFit Rookie A. Back Squat 5 x 10-12reps... [Read more]

Mobility work Band tension work 3x10 reps ea DL, BOR, high pull, OH press Strength Working in partners alternating 12 mins work A1 Dead lift @ 70% 1rm 5 reps every 30 sec A2 ring dips 10 reps every 30 sec Metcon circuit Working in partners 6o second work 45 second change / rest B1 Heavy sled pull alternating B2... [Read more]