affiliate

CrossFit Momentum – VELOCITY

Metcon

TABATA ROW (CAL) (Calories)

TABATA Kettlebell Swings (AMRAP – Reps)

TABATA Med Ball Situps (AMRAP – Reps)

TABATA DB thrusters (AMRAP – Reps)

TABATA DB thrusters

Tabata Ski Erg (Calories)

CrossFit Momentum – CrossFit

Metcon

“12 Days of CrossFit” (Time)

“12 Days of CrossFit”

1 Power Snatch (115/75 Rx+155/105)

2 Ring Dips (Muscle Ups Rx+)

3 Shoulder to Overhead

4 PullUps (C2B Rx+)

5 Hang Squat Cleans

6 Hand-Release Pushups

7 Deadlifts

8 Sit-Ups (GHD Sit-Ups Rx+)

9 Russian Kettlebell Swings (32kg/24kg)

10ft Rope Climb (20ft men’s Rx & Rx+)

11 Wall Balls (20/14)

12 Oz. Beer! Or 12 Cal Assault Bike!

Done like the song….1 Power snatch, then 2 dips, 1 power snatch, then 3 S2O, 2 Dips, 1 Power Snatch, etc….last round does the whole list from 12-1.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC

– Passtthroughs

– Around the worlds

– Squat

– Good Morning

– Twists

– OH Squat

– Front Rack Stretch

– Lat Stretches

– Leg Swings

Banded Hamstring Mobility

Weightlifting

Deadlift (5×3 @80-85%)

+ V-Ups 4×15

2 Minute Clock

Metcon

Metcon (Time)

21-15-9

Bike/Ski/Row Calories

Push Press (95/65#)

Situps

Rx+ 27-21-15

125/85

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

Min 1: 8-10 Pullups

Min 2: 14/10 Calorie Bike

Min 3: 5 Heavy Medicine Ball Ground to Shoulder

Min 4: 16 Jumping Lunges or Lunges

Min 5: Rest

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Moving Warm-Up

– High Knee Run

– Knee Hug + Hamstring

– Butt kickers

– Heel-2-Glute + RDL

– Skip

– Forward Lunge + Twist

– Skip for Height

– Back Lunge & Reach

Weightlifting

Clean (8×2 EMOM)

Metcon

Metcon (Time)

For Time:

– 25 OH Squat (75/55)

– 50 Back Squat (105/75)

– 50 MB Slams

– 25 MB Burpee Box Throwover (30/20, 24/20)

CrossFit Momentum – Momentum Striking

Warm-up

Warm-up (No Measure)

Warmup: jump rope/foot work ladder

Striking Skill Work

Warm-up (No Measure)

Skill 1: review slip/body hook

Skill 2: kicks!

– hip rock

– hip rock/knee up

– hip rock/knee up/turn

– heavy bag kicks

Self defense: head lock escape

CrossFit Momentum – VELOCITY

Metcon

Metcon (Weight)

NFT

5 Rounds

60ft overhead Carry left

60ft overhead Carry right

60ft Heavy Sled Pull

10 Back Extensions

10 Mountain Climbers Each Side

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Full body foam

roll and specific

mobility

Strength/Core

Metcon (No Measure)

12EMOM

1 – 8e Shoot Throughs

2 – 5 Negative Ring Dips (Goal 5-7 second decent)

3 – 6-12 Toes-2-Bar (Advanced look for speed, time each round)

Metcon

Metcon (AMRAP – Reps)

16EMOM

1 – 14/10 Calorie Row then ME DB/KB 1- Arm Ground-2 OH (50/35) Alternate arm per round

2 – Rest
Bigger classes, alternate rest minute. Score G20 Reps only

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

2 Rounds:

15 Wall Balls

20 Russian Twists

Rest 1 Minute

2 Rounds:

10 Box Jumps

10 Burpees

Rest 1 Minute

2 Rounds

10 Squat Jumps

10 Situps

Rest 1 Minute

2 Rounds

10 Step Ups

10 Calorie Row

20 Min Cap

Cash Out

Metcon (No Measure)

8 Minute EMOM

Min 1: Front Plank

Min 2: 30 sec Left Side Plank, 30 sec right side plank

Min 3: Back Plank

Min 4: Rest

CrossFit Momentum – VELOCITY

Metcon

Tabata Dips (AMRAP – Reps)

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice

Tabata Deadlifts (AMRAP – Reps)

KB or DB

Tabata Pushup (AMRAP – Reps)

Tabata Ball Slams (AMRAP – Reps)

30/20#