Momentum

Triathlete: Day 1: Swim - Repeat :60 on, :30 off until form/pace deteriorates Day 2: Bike - Repeat :60 on, :30 off until form/pace deteriorates Day 3: Run - Repeat :60 on, :30 off until form/pace deteriorates Day 4: Swim - 1600m @ 80% 1200m TT pace Day 5 : Bike - 30M @ 80% 20M TT Day 6: Run  - Repeat 800m, recover 3:00 until... [Read more]

Warm-up 10 minutes to complete Coaches warm-up Strength 20 minutes to complete CrossFit Athlete: B-1 Wide Grip Pull-ups (weighted) 4 x 2-4reps 40x0 Rst:90 B-2 BB Flat Bench Press from pins 4 x 4-6rep 32X0 Rst:90 CrossFit B-1 Wide Grip Pull-ups (weighted) 4 x 5reps 50x0 Rst:90 B-2 BB Flat Bench Press 4 x 5-7reps 31X0 Rst:90 CrossFit Endurance B-1... [Read more]

Skill: Running Drills - Pose position (pose) - Contact time on the ground (jumps, half squat jumps, full squat jumps) - Ball of foot jumps (falling) - Change of support (pull) - Single leg hopes with change of support   Strength 25 minutes to complete CrossFit Athlete: C. Power Cleans 7 x 5,4,3,3,3,2,2reps XXXX Rst:120 D. DE: Front Squats 3reps... [Read more]

Warm-up 12 minutes to complete - Push-up Tekkers - Strict BB Press Tekkers - Push-Press Tekkers - Push-Jerk Tekkers Strength 25 minutes to complete CrossFit Athlete: A Push-Jerk 6 x 3-5reps 21x0 Rst:90 (last two set should be a struggle to get 6 reps) B-1 Ring Dips 4 x ME: :40sec 20x0 Rst:60 B-2 Ring Pull-ups (semi supinated to supinated... [Read more]

Warm-up 15 minutes to complete A-1 3-Point headstand kick out to press-up position 3 x 5reps (skills for kipping press-ups to come) A-2  Hollow Rocks 3 x 20reps Skill (kipping handstand push-up progressions) 15 minutes to complete B. Headstand press-out to wall followed by wall walk up and down (1:30-2:00 of video) Strength 20 minutes to complete WARM-UP: 3x 4-6reps CrossFit Athlete:... [Read more]

Warm-up 10 minutes to complete Snatch Tekkers Strength 20 minutes to complete CrossFit Athlete: A. Power Snatch 5 x 4,3,3,3,3reps XXXX Rst:180 CrossFit A. Power Snatch 4 x 5reps XXXX Rst:180 CrossFit Endurance A. DE: Power Snatch 65% 1RM 3 reps EMOM for 10minutes (do a good warm-up first, build up to weight you will use comfortable for 3reps) CrossFit... [Read more]

Mobility warm up Basic work x3 15 squats 10 press ups 5 pull ups Strength work A1 back squats 5x5 reps 30x0 UGIG with partner Heavy Metcon circuit Work for 60 sec 60 sec to change station B1 heavy sled push/pull (alt) B2 seated rope pull ups/Lsit (alt) B3 sled rope pull/push (alt) B4 chain stirring B5 farmers walk with... [Read more]

Warm-up 10 minutes to complete Coaches warm-up plus: A-1 KB Swing Tekkers (Russian and American) 2 x 12-15reps Rst :30 A-2 Walking Lunges 2 x 20reps Rst :30 Strength 15 minutes to complete CrossFit Athlete: B. Back Squat 1 1/4 (bottom) 5 x 6-8reps 31x0 Rst:90 CrossFit B. Back Squat 1 1/4 (bottom) 4 x 8-10 31x0 Rst:90 CrossFit Endurance B.... [Read more]

Warm-up 10 minutes to complete A-1 External Rotator with band 3 x 10-12reps Rst: 30 A-2 Thruster Tekkers with empty bar [use DB if shoulder mobility is limited] 3 x10reps  Rst: 30   Strength 20 minutes to complete CrossFit Athlete: B-1 Wide Grip Pull-ups (weighted) 4 x 3-5reps 40x0 Rst:90 B-2 BB Flat Bench Press from pins 4 x 5-7rep... [Read more]