Momentum

Strength 15 minutes to complete:  A. HBBS (work up to 3RM with good form) CFA: 6x3 40x0 rst:90 BC: 5x5 40x0 rst:90 15 minutes to complete: B-1 BB RDL 3 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 3 x 8-10 31x0 rst:60 Capacity  EMOM for 10minutes On the even minute perform: 5 Front Squat @ 65%... [Read more]

Warm-up Squats and drills A-1 Overhead Squats (w/ stick or empty bar) 3 x 10reps A-2 Snatch Balance (w/ stick or empty bar) 3 x 5 reps Strength B. Snatch CFA: 7 x 3reps XXXX rst:90 BC: 5 x 5 3reps XXXX rst:90 C. Snatch Pulls 5 x 3 XXXX rst :90 Capacity: (set the clock to 12minutes) Complete 6... [Read more]

Skill Practice & Anterior Mobility A-1 Candle stick rolls (feet position) 3 x 8-10 Jumping and landing foot positions progression A-2 Burpee level 1 to Burpee level 3 Spend 10minutes opening up the Anterior chain Power and Coordinated movements Capacity #1: 3reps on the :30sec for 9minutes (3 rounds, 18 total jumps) C-1 Vertical Jumps C-2. Jumping Lunges (note: 3reps per... [Read more]

Warm-up Jump and Land Mechanics Burpee level 1 Burpee level 2 Strength: A. Sumo Deadlift (work up to max weight with good form) CFA: 7x3 30x1 rst:90 BC: 5x5 30x1 rst:90 B-1 BB 20' Box Lateral Step-ups (scale low reebok step) 4 x CFA: 6-8 21x1 rst:60 BC: 8-10 21x1 rst:60 B-2 GHR (scale: nordic raises) 4 x 10-12 30x0... [Read more]

Strength A. Squat Clean CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 B. Clean pulls 5 x 3 XXXX rst:75 Capacity Emom 3 Cleans & 2 Thrusters W.O.D Midget  "Murph" 400m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run  

Warm Up A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps Details at GymnasticsWOD A-2 V-Ups 3 x 10reps Details at GymnasticsWOD Strength B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 Rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8 to 10... [Read more]

One of things I love about CrossFit is its ability to make the invisible visible!  If correctly used it can be an excellent tool to uncover an athlete’s weakness, and improve it.  A good coach can soon spot inefficient movements and limited ranges of motion. An even better coach has the ability to improve the movement. The CrossFit prescription of... [Read more]

Strength A. HBBS (work up to 3RM with good form) CFA: 7x3 40x0 rst:90 BC: 5x5 40x0 rst:90 B-1 BB RDL 4 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 4 x 8-10 31x0 rst:60   W.O.D "Helen" 3 rounds for time: 400m run 21 kettlbell swings (24/16) 10 pull ups Scores on the Board

Olympic Weightlifting Workshop On the August 24th Momentum will host another Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals. At Momentum Training we believe that... [Read more]