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CrossFit Momentum – CrossFit

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Metcon

Metcon (3 Rounds for time)

Every 3 Minutes x 3 Rounds, Each for Time:

3 Hang Cleans (Squat or Power) 155/105#

6 DB Burpee Step Overs (35/25# each hand)

12/9 Calories of choice
Rest 3 Minutes after 3rd round.

Metcon (Time)

3 Rounds for Time:

3 Hang Cleans (Squat or Power) 155/105#

6 DB Burpee Step Overs (35/25# each hand)

12/9 Calories of choice

CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 Single Leg RDL each

5 Front Rack Squat Each

5 Bottoms Up KB Press Each

80ft Overhead Walk Each Arm

Banded Shoulder Prep/Mobility

Metcon

Metcon (5 Rounds for time)

E5M for 5 Rounds:

20/16 Calorie Row

15/12 Calorie Bike or Ski

20 WallBalls

Cash Out

Coach’s choice

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll T-Spine & Lats, then:

2 Rounds:

30 Seconds Shoulder Circles

10 Scapula Pushups

10 Supermans

10 Wall Facing Squats

10 Wall Press

Then Snatch Prep

Weightlifting

Power Snatch + OHS + Snatch (E:90 sec x 6: 1 Power Snatch, 1 OHS, 1 Hang Snatch)

Sets 1&2@ 82.5% of Power Snatch 1RM

Sets 3&4 @ 87.5%

Sets 5&6@92.5%

**Hang Snatch should be into a full squat

**Use Overhead Squat Max if lower than Power Snatch

Power Snatch (For reference only)

Metcon

Metcon (Time)

50 Double Unders

40 Wall Balls (20/14#)

30 Pullups

20 Thrusters (115/80#)

10 Back Rack Lunges Each Leg (same weight)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 Min AMRAP:

200m Run

5 Inchworm to pushup

5 Leg Swings Each Way

5 Slow ring Rows.

Ankle mobility

Metcon

Metcon (Time)

5 rounds for time of:

400m Run

15 Pushups

10 Ring Rows
**24 Min Time Cap

*Ring Pushups + elevated feet horizontal ring rows for advanced

Accessory

Jump Rope Skill/Conditioning work

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Row

PVC Warm Up

Banded Glute Prep

20 Pendulums, 10 Scorpions

Weightlifting

Deadlift (E2M: 2×1 at 90 % E:15 Sec 16×1 at 70%)

Note this week we are going heavier but for single reps! During the Rapid Fire, be sure to set up and engage each and every rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

Row 250m

12 Russian KB Swings (32/24kg)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Minute Row

PVC Warm Up

Banded Glute Prep

20 Pendulums, 10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

Row or Ski 1000m or Bike 2.5km

50 Jump Rope

30 Situps

20 Slam Ball over Shoulder (10 reps if 100lbs or more)

Accessory

Metcon (Weight)

Weighted Hip thrusts 3×6-8

Single Leg Hamstring Curls 3×6 Each

Alternating Leg V-Ups 3×8-12

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Blue Banded Shoulder Mobility in Rig

Then 2 Rounds

10 Supine Floor Press

10 Hollow Rocks

10 Rock back and reach

Then 10x I-Y-T and Calf/ankle Prep

Gymnastics

Metcon (No Measure)

E2:30 x 5:

1-3 Ring Muscle Ups + HS Walk 25ft
Athletes may work strict or kipping

Modifications: Assisted Ring Muscle Ups or 5 Strict Ring Dips

30 Second HS or OH DBs Hold + 20 second Hollow Hold

Metcon

Metcon (Time)

3 Rounds for time, rest 2 min after each:

Run 400m

20 Box Jumps (24/20″)

Run 200m

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Blue Banded Shoulder Mobility in Rig, Then 2 Rounds 10 Supine Floor Press, 10 Hollow Rocks, 10 Rock back and reach, Then 10x I-Y-T

Metcon

Metcon (AMRAP – Reps)

From CrossFit.com 8/11/19:

10 Rounds for Reps of:

30 Seconds of Burpees

Rest 30 Seconds

30 Seconds of DB Thrusters

Rest 30 Seconds

Accessory

Metcon (Weight)

1 Arm DB – Bench Press x 5 Reps 31X1 tempo

1 Arm Row (on bench) 5 Reps 31X1 tempo

30 Flutter Kicks

3x of each

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m,

Banded Glute Prep Warm Up

Sleeper Stretch w/partner

Weightlifting

Alternating EMOM x 10 (5 Rounds Each)

Int 1 – 7 Back Squats

Int 2 – 4 Front Squats

Add 5lbs to last week if Front Squat 1RM is lower than 215 and 10# if FS is higher than 215. If this is week 1, use 60-65% ONLY. Note this week has Back Squats first!

Back Squat

Front Squat

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 For Time

Power Cleans (135/95#)

Toes to Bar
Rx+ 155/105#

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run 400m

Banded Warm Up

Sleeper Stretch w/partner

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

Min 1: 15/12 Calorie Bike

Min 2: 15 Russian KB Swings, Max Goblet Squats in Remainder

Min 3: Rest

Min 4: 9/7 Cal Ski, Max DBL KB Sumo Deadlift in Remainder

Min 5: 10 V-Ups or Medball V-Ups
*Modify Cals down if less than 10 seconds in remainder of minute

**Score Total Reps/Cals

Accessory

Metcon (Weight)

Step Ups 5 Each Leg

50m Farmer Carry

Plank Hold 1:00

3x of each