Momentum

Warm-up 2 Min Max DU 3 Rounds: 5 Wall Balls 30 second pause in bottom Position on tension (do not relax in the bottom of the squat) Strength CrossFit Athlete A-1 L-Sit Ring Pull-ups 31x0 4x5-7 Rst :60sec A-2 Negative Press HeSPU against wall 4x6-8 (use deficit if possible) Rst :100 * when you fail the strict, kip and maintain... [Read more]

Triathlete: Day 1: Swim - :Repeat 5:00on, 4:00off until form/pace deteriorates Day 2: Bike - :Repeat 5:00on, 4:00off until form/pace deteriorates Day 3: Run - :Repeat 5:00on, 4:00off until form/pace deteriorates Day 4: Swim -: 1400m TT Day 5 : Bike -:  Repeat 400m, recover 1:1 until form/pace deteriorates Day 6: Run  -: 10M @ 85% 8M TT pace   Runner: Day 1: Repeat 5:00on, 4:00off until... [Read more]

Warm-up 2 Min Max Double unders / Tekkers Complete 9,5,3 reps of: Burpees Box Jumps Burpee Box Jumps Strength CrossFit Athlete A. On the 2 minutes perform: 2 x (1 Squat Clean form mid-shin + 1 Squat Clean from the floor) for 12 minutes note: deadlift the bar to waist height before lowering to mid-shin CrossFit & CrossFit Endurance A. On... [Read more]

Momentum Spotlight: Chelsea Reardon 1. Have you ever had a nickname? What was it and how did you get it? No. Though apparently Chelsea is an exhaustingly long first name, it gets shortened to Chels almost immediately by EVERYONE. 2. Whats your favourite Momentum class and why? I like all the classes that aren’t Jen-Con classes. Why? Because she is... [Read more]

Warm-up 3 Rounds: 5 High Pulls 5 Hang Cleans 5 Strict Press 5 Thruster Strength CrossFit Athlete & CrossFit A-1 1x Strict OHP + 5 Push-Press 30x0 rst: 100sec A-2 Pull-ups 30x0 5x 6-8 rst: 100sec note: The aim is to use a weight that you can not strict press anymore than 2 reps. CrossFit Endurance &  A. ME: 1... [Read more]

Warm-up Increase the weigh on the deadlift each round: 3 rounds of: 5 Deadlift 10 Burpees 20 Alternating Back Step Lunges Strength CrossFit Athlete A-1 Deadlift from podium (stand on 10kg plates) 5x 4,4,3,3,2 20x0 rst: 100sec A-2 Glute-Ham Raises 5 x 7-9 30x0 rst:100sec CrossFit & CrossFit Endurance A-1 5x4 20x0 rst: 100sec A-2 [Scale: Nordic Raise (knees on... [Read more]

We have heard what StreTch and Tom think about setting goals, now it’s time to get some words of wisdom from Josh (hard to believe I know). I look back on a life that is not too old but not too young either. Not as old as Geoff but never the less experiences that may seem eccentric. These include walking... [Read more]

Warm-up With a barbell perform 3 Rounds: 5 Snatch Grip Deadlifts 5 Snatch Grip RDL 5 Hang Snatch Shrugs 5 Hang Snatch High Pulls 5 Hand Power Snatch 5 OHS 5 Snatch Balance Strength CrossFit Athlete A. On the 2minutes perform: 2 x (1 Snatch form mid-shin + 1 Snatch from the floor) for 12minutes note: deadlift the bar to... [Read more]

Warm-up 3 Rounds 10 Thrusters with empty bar 10 sec hold in bottom of front squat position 2 laps Backwards Running on Track (emphasis forefoot landing) Spend 2-3min Thoracic Rolling Strength CrossFit Athlete A-1 Front Squat 6x 3,3,3,2,2,2 @88+% 1RM 30x0 rst:90 A-2 Back Squat 6x 4,3,3,2,2,2 40x0 @85+% rst :90 CrossFit A-1 5x 5-6 @75-80% 1RM A-2 5x6-8 @65-73% 1RM... [Read more]