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#CrossFit #Hackney #WOD 15/08/2013 #withmomentum

Posted 15th August 2013 by Josh Schouten

Warm-up

A. BB Complex 3 x

  • BB First pull to above knees x 5
  • BB Second pull from above knees to pockets x 5
  • BB High Hang Power Clean x 5
  • BB Front Squat x 5
  • Rest :45

Strength

15 minutes to complete

B. Squat Cleans

  • CFA: 7×3 XXXX rst:90
  • BC: 5×5 XXXX rst:90

12 minutes to complete:

C. Clean pulls

  • 5 x 3 XXXX rst:75

Capacity: 

EMOM for 10minutes perform:
3 Power Cleans

2 Push Press

@ 60% of Squat Clean in B

Finisher

Total reps for 2 rounds of:
2min AMRAP KB Swings 24/16kg
rest :60 between rounds

#CrossFit #Hackney #WOD 14/08/2013 #withmomentum

Posted 14th August 2013 by Josh Schouten

A-1 Headstand tripod to push-up position 3 x 5reps (skill transfer to kipping handstand press-ups)

A-2 V-Ups 3 x 10-15reps

Strength

20minutes to complete superset B

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 8-10 3111 Rst :60

10minutes to complete superset C

C-1 Ring Press-ups (preparation for muscle-ups) w/ external rotation at the top

  • 3 x 8-10 31×1 rst:45

C-2 Inverse Ring Rows, Semi-supinated to supinated grip

  • 3 x 8-10 31×1 :45

W.O.D

For time:
50 Thrusters 20/15kg*
*EMOM: Stop and do 5 burpees. Start with 5 burpees.

 

Capacity:

4min Team sled shuttle push

#CrossFit #Hackney #WOD 13/08/2013 #withmomentum

Posted 13th August 2013 by Josh Schouten

Strength

15 minutes to complete: 

A. HBBS (work up to 3RM with good form)

  • CFA: 6×3 40×0 rst:90
  • BC: 5×5 40×0 rst:90

15 minutes to complete:

B-1 BB RDL 3 x 8-10 30×0 rst:60
B-2 RFE Split Squat (KB goblet position) 3 x 8-10 31×0 rst:60

Capacity 

EMOM for 10minutes

On the even minute perform:

  • 5 Front Squat @ 65% 1RM*

On the odd minute perform:

  • :30sec ME: TTB

* Must clean bar from floor

Then:

5min Team Heavy Sled Push (split the class between 2 tracks and complete 5min of relay)

EMOM everyone does 5 Burpees.

#CrossFit #Hackney #WOD 12/08/2013 #withmomentum

Posted 12th August 2013 by Josh Schouten

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 “Tabata” rounds on each station (3min, or 6 rounds of :20work :10 rest)

Count total reps performed:

station 1: Push-Press 35/25kg*
station 2: KB DLHP 24/16kg
station 3: Wall Balls 7/5kg 10/6′
station 4: V-Ups

* bar must be taken from floor

#CrossFit #Hackney #WOD 11/08/2013 #withmomentum

Posted 11th August 2013 by Josh Schouten

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 leg)

C-3. Tuck Jumps

W.O.D


5 rounds for time:
5 Back Squat @ 60% 1RM
50 double unders

Don’t forget to add your workout music here

Further Reading

Top 5 tips to improve the vertical jump
Increase Your Vertical Jump With A Lower Body Strength Program
Ten Tips to Help You Increase Your Vertical Jump