Momentum

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]

Warm-up 10 minutes to complete Coaches warm-up plus: A-1 Thruster Tekkers A-2 Kipping Pull Up Progressions 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. DE: Back Squat 1 1/4 (bottom) 2 reps EMOM for 12minutes... [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 10 minutes to complete A-1 Clean Pulls / High hang cleans 2 x 5 reps ea Rst: 30 A-2   Seated 90 deg band rows to throat 2 x 15 reps 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... [Read more]

    Mobility warm up Basic work x3 15 squats 10 press ups 5 pull ups Strength work A Deadlifts 5x5 reps 30x0 70% 1RM UGIG with partner Heavy Metcon circuit Work for 75 sec then change exercise for 45 sec. B1  Heavy sled push partners B2  tyre battle B3 Partner tug of war B4 Sled pull with partner B5... [Read more]