WEDNESDAY October 23, 2019

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

100 Single Unders

20 Pass Throughs

10 Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Accessory

Metcon (No Measure)

3x of each

8-12 DB or Plate Flys

12-15 PVC Banded Lat PullDowns

8-12 Bent Over Rows (3 sec descent)

8-12 Bicep Curls

Metcon

Metcon (Time)

3 Rounds:

R1: 750m Row, R2: 500m, R3: 250m

20 Situps

15 Wall Ball Shots

3 Wall Climbs

TABATA TUESDAY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Alternating Dynamic Hamstring Stretch

10 Downward Dog to Pushup

6-8 Leg Raises with Hands on Stantion

Metcon

Tabata Ski Erg (Calories)

Tabata Ball Slams (AMRAP – Reps)

30/20#

TABATA ROW (CAL) (Calories)

tabat: Tabata Knee to Elbows (AMRAP – Reps)

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice
Reverse Step

Cash Out

optional

STRICT Pull-Ups (3×10)

Dips (3×6)

1- Arm Shoulder Press (KB/DB) (3×6 each )

TUESDAY October 22, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Long band shoulder warm up then Short band Hips/Glute activation.

Weightlifting

Front Squat (5-5-5-3-3-3 12 Min to Build)

Metcon

Metcon (Time)

3 Rounds for time:

14 Step Ups (35/25# each hand)

12 Goblet Squats (24/16kg)

10 Chest to Bar Pullups

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Row/KB Swing EMOM warmup (No Measure)

8 Minute EMOM

1 – Row or Ski 12/10 Cal

2- 12 Kettlebell Swing (choose weight)

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

30 Air Squats

20 Mountain Climbers

10 Russian KB Swings
**Rest 2 Minutes between each AMRAP

Accessory

Metcon (No Measure)

3x

10 single leg glute bridge on ball

30 second Wall Sit Hold

10 Single Leg RDL (KB or DB)

MONDAY October 21, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Calorie Row/Ski/Bike

10 Push-Up

10 Banded Shoulder Press

15 Banded Pull Apart

10 Banded Overhead Squats

5x each way Squat w/1-Arm OH Reach

HS w/10 shoulder shrugs

Weightlifting/Strength

10 Minute EMOM

Interval 1: 1 Snatch (From Ground – Power or Full) (May increase)

Interval 2: Strict HSPU (Athlete to choose sustainable rep count)

Snatch (Record Scores Here)

Handstand Push-ups (Strict -Record Scores Here)

Metcon

Metcon (Time)

4 Rounds for Time:

18/14 Calorie Row, Ski or Bike

8 Shoulder to Overhead (155/105)

12 Deadlifts (same weight)

20.2

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Before Class Mobility:

Choose 1 if limited for time

Foam Roll Lats, T-Spine, quads & Calves

Crossover Symmetry

Couch Stretch 2 Min Per Side

On a plate, Calf raise to ankle stretch

Warm-up (No Measure)

1 Minute Ski -Go off and on with partners if bigger class

Then:

6 Min AMRAP:

6 reps of each

2-Point Squats

Groiners

Inchworms

Yoga pushup w/foot pedals

Ait Squat

Kip Swings

Then 1 min Ski

Then:

2 Rounds:

3 DB Thruster

3 TTB

12 Double Unders or Singles

Metcon

0.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

2: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

20.2: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x3

40 Med Ball Mountain Climbers

5 4-Point Squat

10 Med Ball Cleans

10 Ring Swings, increasing intensity/height each round

Metcon

Pt1: Metcon (AMRAP – Rounds and Reps)

With a partner, Ping Pong style

7 Min AMRAP:

5 Burpees

10 DBL DB deadlifts

10 Step Ups

Pt2: Metcon (AMRAP – Rounds and Reps)

With a partner, Ping Pong style

7 Min AMRAP: is

10 Cal row or ski

10 DB S20

10 Ball Slams

SATURDAY October 19, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

40 Med Ball Mountain Climbers

5 4-Point Squat

10 Med Ball Cleans

10 Pendulums

Metcon

Pt1: Metcon (AMRAP – Rounds and Reps)

With a partner, Ping Pong style

7 Min AMRAP:

5 Burpees

10 Power Cleans (135/95)

15 Russian KB Swings (24/16kg)

Pt.2 : Metcon (AMRAP – Rounds and Reps)

Rest 3 Minutes:

7 Min AMRAP:

10 Cal Row or Ski

5 Power Cleans (165/115)

10 Pushups

Friday 20.2

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Before Class Mobility:

Choose 1 if limited for time

Foam Roll Lats, T-Spine, quads & Calves

Crossover Symmetry

Couch Stretch 2 Min Per Side

On a plate, Calf raise to ankle stretch

Warm-up (No Measure)

1 Minute Ski -Go off and on with partners if bigger class

Then:

6 Min AMRAP:

6 reps of each

2-Point Squats

Groiners

Inchworms

Yoga pushup w/foot pedals

Ait Squat

Kip Swings

Then 1 min Ski

Then:

2 Rounds:

3 DB Thruster

3 TTB

12 Double Unders or Singles

Metcon

0.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

2: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

20.2: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells