Momentum

Skill Muscle Up Progressions 25 minutes to complete Teach False Grip and Non-False-Grip Strict Muscle-up progression with false grip Use band to practice transition Kipping Muscle-ups Capacity All Athlete 3 Rounds at each station then move to next station (total 15 minutes) A. :30sec Ring Dips, :15sec hold bottom position, :30sec rest [Scale: Use band, feet on floor] B. Hold... [Read more]

Triathlete: Day 1: Swim - Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - Repeat 200m, recover 2:00 until form/pace deteriorates Day 3: Run - Repeat 200m, recover 2:00 until form/pace deteriorates Day 4: Swim - Repeat 800m, recover 3:00 until form/pace deteriorates Day 5 : Bike - 20M TT Day 6: Run  - Repeat 800m, recover 3:00 until form/pace deteriorates   Runner: Day... [Read more]

Warm-up 15 minutes to complete Burpee Tekkers (bow the body) Box Jump Tekkers (use arms, knees out, elastic potential, jump high and land like ninjas) Wall Ball Tekkers (see mastering the wallball) Strength 30 minutes to complete CrossFit Athlete A. Heels Elevated Back Squats (wave loading) 6x 6,4,2,6,4,2reps 30x0 Perform as on the :120sec's (15mins) B-1 Seated on box Good... [Read more]

CrossFit Hackney will be celebrating Halloween this Saturday with none other than a cheeky dress up WOD. The 9am and 10am WODs will require you to dress Halloween style. We aim at getting EVERYONE* to dress in their best efforts. Please note that we will be completing the WOD's in this kit so maybe some flexible crutches for y'all will... [Read more]

Warm-up Strength 15 minutes to complete CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie A. 3-point Full Squat Snatch (Hips Hang, Hang, Floor) 10 x 3 reps Perform as on the :90sec's * If you struggle to Squat Snatch always complete a full overhead squat after each repetition W.O.D 12 min AMRAP Partner workout P1 - Back Squats 60/40 P2... [Read more]

Strength 20 minutes to complete  CrossFit Athlete: A-1 Seated (on box) BB OHP 4x 6-8reps 40x0 00:01:00 A-2 Close Pronated Grip Pull-ups 4x 6-8reps 40x0 00:01:00 CrossFit A-1 Seated (on box) BB OHP 4x 8-10reps 30x0 00:01:00 A-2 Cose Grip Pronated Pull-ups 4x 8-10reps 30x0 00:01:00 CrossFit Endurance A. Seated (on box) BB OHP (wk1: DE:3reps @70% EMOM, wk2: ME:2rep... [Read more]

Now is the perfect time for me to write about vitamin-D. With 87% of the UK population vitamin-D deficient during winter/spring ALL of us should be taking a vitamin-D supplement. Vitamin-D is stored in our cells that are involved in making important proteins that help to regulate essential functions so the human body can grow and repair. As we get older our body’s... [Read more]

Strength CrossFit Athlete: A. Conventional Deadlift (wave loading, perform on the :90sec) 6x7,5,3,7,5,3 50x0 Perform as on the :90sec's CrossFit A. Conventional Deadlift (wave loading, perform on the :90sec) 6x8,6,4,8,6,4 50x0 Perform as on the :90sec's (10mins) CrossFit Endurance A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM, wk3: ME 2reps, wk4: DE: 3reps 70% EMOM) Aim to perform 10set... [Read more]

Olympic Weightlifting Workshop On the 9th of November Momentum will host another Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals. At Momentum Training we believe... [Read more]