Momentum

Skill Muscle Up Progressions 25 minutes to complete Teach False Grip and Non-False-Grip Strict Muscle-up progression with false grip Use band to practice transition Kipping Muscle-ups Capacity 15 minutes to complete CrossFit Athlete 3 rounds (15minutes) 1 Minute Handstand hold against wall rest :15 1 Minute - 180* GHD Back Extension Isometric Hold rest :15 1 Minute - Barbell Overhead... [Read more]

Warm-up 15 minutes to complete Burpee Tekkers Box Jump Tekkers Thruster Tekkers Strength 30 minutes to complete CrossFit Athlete A. Heels Elevated Back Squats (wave loading) 6x 7,5,3,7,5,3reps 30x0 Perform as on the :120sec's (15mins) B-1 Seated on box Good Morning 4x 5-7reps 30x1 rst:60 B-2 Lateral Step-ups on high box 4x 8-10reps each leg 20x0 rst :60 CrossFit A.... [Read more]

Triathlete: Day 1: Swim - Repeat :90 on, :60 off until form/pace deteriorates Day 2: Bike - Repeat :90 on, :60 off until form/pace deteriorates Day 3: Run - Repeat :90 on, :60 off until form/pace deteriorates Day 4: Swim - 800m @ 80% RPE Day 5 : Bike - 5M @ 80% Day 6: Run  - Repeat 1000m recover 3:00 until form/pace deteriorates   Runner:... [Read more]

Warm-up 10 minutes to complete Press-ups Tekkers Feet on Box HSPU Tekkers Kick up to Handstand agains wall Tekkers HSPU Tekkers 10 minutes to complete Snatch from Hips Snatch from High Hang Snatch for Floor Strength 15 minutes to complete CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie A. 3-point Full Squat Snatch (Hips Hang, Hang, Floor) 10 x 3reps... [Read more]

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 8-10reps 30x0 00:01:00 CrossFit Endurance A. Seated (on box) BB OHP (wk1: DE:3reps @70% EMOM, wk2: ME:2rep... [Read more]

Strength 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 50x0 Perform as on the :90sec's (10mins) CrossFit Endurance A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM, wk3: ME 2reps, wk4: DE: 3reps 70% EMOM) Aim to perform 10set... [Read more]

Strength: CFA A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins) CF A. 1 Power clean, 1 Front Squats, 1 Split Jerkon the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins) CFE A. DE: 1 Power Clean, 1 Front Squats, 1 Split Jerk... [Read more]

Skill: - KB Skills - 2 hand swing Russian and American -Single Arm Swing - Alternating single arm swing - Single arm cleans - Single arm snatch Capacity: 4 Rounds of: :30sec ME: KB Swings rest :40 :15sec ME: R-hand Snatch :15sec ME: L-Hand Snatch rest :40 :40sec Alternating KB Clean and Press rest :40 W.O.D ALL ATHLETES COMPLETE: For... [Read more]

Warm-up 15 minutes to complete KB Swing Tekkers Knees to Elbow (K2E) Tekkers Air Squats Tekkers - Tabata Squats (:20 work :10 rest for 8 rounds (4min)) 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... [Read more]