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CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Ski 45 Seconds

5 Inchworm to Pushups

10 Banded Pull aparts

10 Lunges w/twist

Pec Mobility

Weightlifting

Bench Press (E2M: 2×2 at 82.5 %, E:30 Sec 6×3 at 60%)

15 Banded Pullaparts after first 2 rounds

Metcon

Metcon (Calories)

2 Rounds of each, rotate through.

2 Min On, 1 Min Off:

10 Burpees, AMRAP Cal Ski in Remainder

15 Pushups, AMRAP Cal Bike in Remainder

10 HSPU, AMRAP Cal Row in Remainder
Score is total Calories.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds:

Ski 45 Seconds

5 Inchworm to Pushups

10 Banded Pull aparts

10 Lunges w/twist

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP, 3 Min Rest

25ft Overhead Walking Lunges

10 Weighted OH Situps

10 Plate Ground to Overhead

5 Burpees to Plate

Accessory

Metcon (Calories)

Ski 20 seconds, rest 1:40 6 Rounds

Alternate in.

Aim for same calories each round

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200m

6 Pushups

9 DB Hang Clean

15 Situps

Cash Out

ROMWOD and Abs (No Measure)

Choose a ROMWOD from our account (romwod.com) for time that fits class.

Then Ab Cashout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

30 Jump Rope

15 Russian Swings

9 DB Thrusters

3-6 Pull-ups

CrossFit Momentum – VELOCITY

Warm-up

EMOM x 9: Ski, shoulder warm up (No Measure)

EMOM x 9:

Int 1: Ski 45 Seconds

Int 2: 5 Dbl KB Press then 25ft Carry

Int 3: 8 Alternating Deep Lunge with 1 arm Overhead Reach.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Farmer Carry 100m

10 Shoulder to Overhead Each Arm

10 Burpees over the KB

10 KB Deadlifts

Rest 2 Min after each Round

Accessory

ROMWOD and Abs (No Measure)

Choose a ROMWOD from our account (romwod.com) for time that fits class.

Then Ab Cashout

CrossFit Momentum – CrossFit

Warm-up

Hinshaw Runners Warm Up (No Measure)

high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot

https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU

Metcon

CF Games Sled Sprint (Time)

172-ft. Run

18/15 Pullups

172-ft. Run
Time Cap 8 Minutes

Rx+ Sled Push/pull, BMU

Rest until 12 min

Metcon (Time)

Run 4 laps around block for time

(add weight each round Rx+)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:

Int 1: Ski 45 Seconds

Int 2: 5 Dbl KB Press then 25ft Carry

Int 3: 8 Alternating Deep Lunge with 1-Arm Overhead Reach.

Then Barbell Prep

Weightlifting

Power Clean + Push Press + Split Jerk (E: 90 sec x 6: 1 set of complex)

Sets 1@ 85% of Push Press 1RM

Sets 3&4 @ 90%

Sets 5&6@92.5%

(Add 5-10lbs from last time)

Metcon

2nd Cut from 2019 CrossFit Games (Time)

800-m row

44 DB or KB S20 (12 | 16 kg)

132-ft. handstand walk
Rx+ 66 KB Shoulder to Overhead

Time cap: 15 minutes

*Double overhead Carry to modify 264ft.

CrossFit Momentum – VELOCITY

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

1000m Row

100 Jump Rope

400m Run

30 Russian KB Swings

20 Goblet Squats

Cash Out

ROMWOD and Abs (No Measure)

Choose a ROMWOD from our account (romwod.com) for time that fits class.

Then Ab Cashout

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x: 10 Step Ups

5 Pause Box Jumps

1 Pike Walk around the Box

5 Cossack Squats

5 Inchworm

Weightlifting

Weighted Step-ups (E:90 seconds x 8 (4 rounds of each))

Int 1: Back Rack Step Ups 4 Each Leg

Int 2: 3 High Box Jumps/20 Second L-Sit Hold

**Back Rack this week instead of Front Rack

** Increase the weight each round

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds

15/12 Calorie Row, Ski or Bike

12 Ball Slams

9 Burpee Box Jump Overs (24/20″)
**Ladies may Rx with a 30# over the shoulder clean instead of a slam or a 20# slam, Men 40 or 30# is Rx ball slam.

**Each round for time

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x: 10 Step Ups

5 Pause Box Jumps

1 Pike Walk around the Box

5 Cossack Squats

5 Inchworm

Metcon

Metcon (Calories)

EMOM x 20

Int 1: Row or Ski 30 seconds hard

Int 2: Bar Hang 30 Seconds

Int 3: 15 Ball Slams

Int 4: Bike 30 Seconds Hard

Int 5: Plank Hold 45 Seconds

Accessory

Metcon (Weight)

3-4 Rounds for quality

10-12 Reverse Flys

10-12 Half Kneeling Barbell Landmine Press each

10 Rower Pike Ups

CrossFit Momentum – VELOCITY

Deadlift WarmUp (No Measure)

Row 3 Minutes

20 Pendulums

10 Scorpions

Scorpion Shoulder Stretch

10 V-Ups

Box Pigeon

Box Hamstring Stretch

Box Shoulder Mobility

Metcon

Metcon (Time)

5 rounds for time of:

10 Sumo Deadlift High Pull

15 Goblet Squats

60 Jump Rope or 250m Row

Accessory

Metcon (Weight)

Double Dumbbell Front Squat 3×4-6 with a 53X1 tempo

Double Dumbbell Lunge 3×6 each (may hold at side)

Weighted Sit up (with Dumbbell at chest), feet may hook under weights 3×15