Momentum

In partners 45 sec work 15 second change x4 rounds at each station. 1. Weighted prowler push / jump pull ups 2. MB squeeze press / MB alt lunges 3. Working together 2xBB press / BB alt squats 4. Weighed sled pull / seated rope pull up 5. Left leg high step / right leg high step 6. Farmers walk /... [Read more]

The first ever W.O.M at CrossFit Hackney is..... <insert drum roll here>   Cindy (20min AMRAP of:) 5 Pull-ups 10 Push-ups 15 Air Squats   Over the coming weeks the team at Momentum Training will be helping all of our athletes improve these movements.  The goal is to SMASH your Cindy scores in June 2013.  Lets get to work team!

At Momentum Training our aim is to make our athletes* stronger, faster and healthier.  “You cannot manage or improve what you do not measure” is an old management adage that can be applied to just about everything we do. Unless you measure something, how do you know whether or not it's improving? For this reason we are planning to do... [Read more]

Strength A-1 Pull Ups    4 x 6-8 / 10-12 @3011 rst 75 A-2 1 Arm Kb Press    4 x 6-8 / 10-12 @3011 rst 75 B-1 Ring Row    3 x 15-20 @ 30x0 rst 30 B-2 GHD Sit-ups   3 x 15-20 rst 30 W.O.M  (work out of the month) Cindy 20min AMRAP 5 pull-ups 10 push-ups... [Read more]

Strength A-1 Poliquin Step-up 3 x 20ea leg 10x0 A-2 Hip Bridge 3 x 20 20x1 B-1 Back Squat  5 x [Strength Athlete: 6-10, Body Composition Athlete 10-12] 3010 B-2 Overhead Spilt Squat w/ weight plate 5 x 12-15ea leg 2010 W.O.D 9 Minute AMRAP 5 Front Squats 50/30 10 Push Press 50/30 15 Double Unders  

Strength Upper Body - band activation A-1 Chest Press / Floor Press 4 x 6-8 / 12-15 rest 60 31x0 A-2 BB Bent over row 4 x 6-8 / 12-15 rest 60 31x0 B-1 Seated BB OH Press 3 x 8-12 rest 60 30x0 B-2 Banded Face Pulls 3 x 8-12 rest 60 30x0 W.O.D For time: 50 - Kb... [Read more]

Strength A-1 20min to establish 1RM Clean (or practice Clean Skills) B-1 KB Farmers Walks  4 x 40m B-2 KB Front Rack Step-ups 4 x 20 W.O.D 10min AMRAP 5 Power Cleans 60/40kg (or medball) 10 Over the bar burpees

Strength A-1 Strict OH Press 4 x [Strength Athlete: 3-5, Body Composition Athlete 6-10] 30x1  :60rest A-2 Pull-ups & Kipping Activation 2 x 10-20 20x0 :60rest W.O.D 4 Rounds for time of: 400m Run 20 KB Swing 20/12kg 5 Push-Press 60/30kg

Strength A-1 Lateral Band Walks (hip activation) A-2 Hip Bridges B-1 Dead lifts 4 x [Strength Athlete: 3-5, Body Composition Athlete 6-10] 31x1  1:15rest W.O.D For time: 100 Back Squats @ 40% 1RM 20 Prowler Push (18m)