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CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (3 Rounds for reps)

1 Minute at Each Station, 15 second transition:

Row (Calorie)

Lunge

Bike/Ski (Calorie)

Squat (15lb Plate in front)

1 minute Rest after each Round

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Jump Rope

x6 each leg/arm

– Forward Lunge & Twist

– Spiderman Stretch

– Reverse Lunge & Rainbow

– Inverted Toe Touch

– 4-Point Squat

– T Push-Up

– Alternating Pigeon

– Plank Series (Front-45, Side-20, Side, Back-45)

Weightlifting

Bench Press (2×3 (~75%), 2×2 (~85%), 2×1 (~95%))

Alternate with L-Sit

5x:20 Support between boxes

Metcon

Metcon (Time)

Partner for Time:

– 60 Back Squat (135/95, SC:105/65)

– 50 Toes-2-Bar

– 40 Front Squat (115/75, SC:85/55)

– 30 Pull-Up

– 20 OH Squat (95/65, SC:65/44)

– 10 Chest to Bar (Rx+ Legless Rope Climb)

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Partner row/plank warmup (No Measure)

Row 1000m with a partner, switch every 250m. While partner rows, other partner holds plank.

Metcon

Tabata Squat Jacks (AMRAP – Reps)

Tabata Plank (No Measure)

Tabata Box Jumps (AMRAP – Reps)

Tabata Sit-Ups (AMRAP – Reps)

Tabata Lateral Hops (AMRAP – Reps)

Over KB or cone

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Partner Up – 5x200M Row each,8 Minute Time Cap

Weightlifting

Snatch Grip Deadlift (5×5, ~90% of Snatch Max, climb)

Alternate with Negative HSPU 4×5

* Can do Strict HSPU = Deficit

* Can’t do Strict HSPU

= 1 abmat/Floor Level

Metcon

Metcon (Time)

15 minute Time Cap

10/8/6/4/2

-Front Squats (115/75, 135/95, 155/105, 175/125, 195/135)

10/8/6/4/2

Dips

Scaled: 75/45, 85/55, 95/65, 115/75, 135/95

Rx+ Muscle Ups for dips

CrossFit Momentum – OPEN PREP/SKILLS

Warm-up

SKILL WORK

Handstand Push-ups (Kipping technique work)

Mark Line, then complete 8 Minute EMOM up to 5 HSPU

Barbell Cycling

Metcon (5 Rounds for time)

Each Round for Time:

0:00-1:30 10 Overhead Squats

1:30-3:00 12 Overhead Squats

3:00-4:30 14 Overhead Squats

4:30-6:00 12 Overhead Squats

6:00-7:30 10 Overhead Squats

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

HFWU (No Measure)

Every 15 seconds for 3 minutes, alternate between these movements:

Jumping Jacks

Air Squats

Mountain Climbers

Squat Jumps

Then, Every 15 seconds for 2 minutes, alternate between these movements:

Front Plank

Superman Hold

Hollow Hold

Back Plank/Tabletop

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP

5 DB Burpees

10 Suitcase Deadlifts (DB or KB)

10 Box/Bench Dips

2 Min Rest after each AMRAP

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl Forward

Squat Hold :30

Bear Crawl Backward

Squat Hold Rock :30

Spiderman Crawl

Squat x15

Inchworm

Floor Press x15

Weightlifting

Squat Clean Thruster (x5/4/3/2/1 Climbing)

Accessory

Single Leg RDL (3x6e)

DB or KB
Alternate with Banded Strict Press 3×8

Metcon

Metcon (Time)

30 Squat Clean Thruster (75/55)

3 Rope Climbs

20 Squat Clean Thruster

2 Rope Climb

10 Squat Clean Thruster

1 Rope Climb

Scaled: 45/35#

12-8-4 Ring Rows or Chinups

CrossFit Momentum – CrossFit

Warm-up

Metcon

Metcon (Time)

12 RFT (Partner Ping Pong Style)

3 Clean & Jerks (155/115 Rx+ 185/135)

1 Wall Walk (chest and thighs to touch at beginning middle end)

16 Air Squats

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

1000m Row

100 Jump Rope

50 Situps

40 DB Thrusters

30 Plate hops (1-2 plates stacked)

20 Slam Ball Over Shoulder (40/30)

10 Jumping Lunges Each Leg

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x2

50 Jump Rope

10 Squats

10 Inchworm Walk Outs

10 PVC Passthroughs

10 Good Morning

10 Overhead Squat

Weightlifting

Metcon (Weight)

12 Min EMOM

Even – 10 Toes-2-Bar/V-Ups

Odd – 4 Squat Cleans (Touch and Go)

Metcon

Metcon (Time)

6 Rounds For Time:

6 OHS 95/65lbs Rx+ 135/95#

8 Bar Hopping Burpees

20 Bar Hops