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The Momentum W.O.M

Posted 2nd June 2013 by Josh Schouten

CrossFitWOD 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 a Workout Of the Month (W.O.M).

At the start of the month we will post a W.O.M on our blog and encourage our athletes to set an initial score.  This can be done during a CrossFit class or one of our Open Gym sessions.  Ideally we would like this score set in the first week of the month and we encourage ALL athletes to write their initial scores on the blackboard in the gym.

As we progress through the month we will break the W.O.M down and teach the most efficient skills and techniques needed to master the movements in the W.O.M.

At the end of the month our athletes will repeat the W.O.M and hopefully see significant improvements.

*Everybody who enters the Momentum Training space is considered an athlete

Good luck team =)


Posted by Josh Schouten


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 @ 30×0 rst 30

B-2 GHD Sit-ups   3 x 15-20 rst 30


(work out of the month)

Cindy 20min AMRAP

5 pull-ups

10 push-ups

15 Air Squats


Posted 1st June 2013 by Josh Schouten


A-1 Poliquin Step-up 3 x 20ea leg 10×0

A-2 Hip Bridge 3 x 20 20×1

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


9 Minute AMRAP

5 Front Squats 50/30

10 Push Press 50/30

15 Double Unders



Posted 31st May 2013 by Josh Schouten


Upper Body – band activation

A-1 Chest Press / Floor Press 4 x 6-8 / 12-15 rest 60 31×0

A-2 BB Bent over row 4 x 6-8 / 12-15 rest 60 31×0

B-1 Seated BB OH Press 3 x 8-12 rest 60 30×0

B-2 Banded Face Pulls 3 x 8-12 rest 60 30×0


For time:

50 – Kb Swing 24/16

40 – Sheena Press Up

30 – Box Jump 20/24

20 – Pull Ups

10 – OH Walking Lunges 20/10



Scores on the board


30/05/2012 CrossFit Hackney W.O.D

Posted 29th May 2013 by Josh Schouten


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


10min AMRAP

5 Power Cleans 60/40kg (or medball)

10 Over the bar burpees