Momentum

Warm-up & Skill A-1 Forward rolls rest :30 Details at GymnasticsWOD A-2 Superman rocks for :30sec :30 Details at GymnasticsWOD   Strength A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30x0 :60 A-2 ME: TTB (skill practice) 5 sets max reps x0x0 :60 Capacity Set the clock to 16min time cap: (20reps of each rest :45) 4 Rounds of:... [Read more]

Warm-up A. With just the barbell perform: 10 x 1 rep high hang clean 10 x 1 rep squat clean   Capacity: Find a challenging weight for the following complex of: B-1 Deadlift 5 x 5 20x0 rest:10sec B-2 High Pull 5 x 5 20x0 rest:10sec B-3 Pwr Clean 5 x 5 20x0 rest:10sec B-4 Front Squat 5 x 5 20x0 rest:60sec  ... [Read more]

Over the weekend Momentum Training and CrossFit Hackney hosted its first ever Paleo seminar. With the help of Ruth, from www.lethereatclean.com, our forces combined to deliver a mix of both practical and theory based Paleo ideas. The following are top tips for getting the most out of a Paleo lifestyle:   Tip 1: Always eat breakfast Tip 2: Eating “healthy”... [Read more]

Triathlete: Day 1: Swim - Repeat 800m, recover 2:00 until form/pace deteriorate Day 2: Bike - Repeat 200m, recover 2:00 until form/pace deteriorate Day 3: Run - Repeat 800m, recover 2:00 until form/pace deteriorate Day 4: Swim - Repeat 200m, recover 2:00 until form/pace deteriorate Day 5 : Bike - 10M TT Day 6: Run  - 3 M TT   Runner: Day 1: Repeat 800m,... [Read more]

Warm-up & Skill A-1 Hollow Rock (midline stability) 3 x 10reps A-2 Candle Stick Roll 3 x 10reps Details at GymnasticsWOD Strength B-1 Scapular retractions on rings 4 x 10-12 20x1 Rest:30 B-2 Strict Pull-ups 4 x CFA: 8-12 BC: 12-15 30x0 Rest:60 B-3 Flat BB Bench Press 4 x CFA: 6-8 BC: 8-12 30x0 Rest: 60   Capacity (set... [Read more]

Strength A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30x0 :60 A-2 High Reebok BB Lateral Step-ups 4 x CFA: 8-12 BC: 12-15 21x0 :60 Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest) B-1 HBBS @ 40/20kg B-2 BB OHP @ 40/20kg W.O.D 5 rounds (Half... [Read more]

Strength A Snatch 10 sets of:  1 rep high hang, 1 rep from the floor B - Barbell Complex Snatch grip deadlift 5 x 5 Snatch High Pulls 5 x 5 Power Snatch 5 x 5 Overhead Squat 5 x 5 W.O.D 10,9,8,7,6,5,4,3,2,1 reps of: Thrusters 45/25kg* Burpees * CFA must clean bar from floor Don't forget to add your... [Read more]

Strength A-1 Nutral Grip Ring Pull-ups 5 x CFA: 6-8 30x0 BC: 4-5 5000 (ecc) Rest :60 A-2 ME: HSPU (skill practice) 5 sets `Rest :60 W.O.D Capacity (set the clock to 16minutes): 4 Rounds ME for :30sec each stations :30sec rest between B-1 Pull-ups (kipping) B-2 Ab-mat Sit-ups B-3 L-hand KB Thrusters 20/12kg B-4 R-hand KB Thruster 20/12kg Don't... [Read more]

Warm-up Butterfly kicks on floor Strength A-1 Clean Grip Deadlifts 5 x CFE: 4-6 BC: 6-8 30x0 :60 A-2 ME: TTB (skill practice) 5 sets x0x0 :60 W.O.D Dirty 30 For time: Box Jumps 24/20 Jumping Pull-ups KB Swings 24/16kg Walking Lunges Knees to Elbows Push-Press 20/15kg Back Extensions Wall Balls 7/5kg 10/6' Burpees DU Don't forget to add your... [Read more]