THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Overhead Reverse Step Lunges

10 Med Ball Squat

10 Med Ball Pushups

10 Rotating Toss to Partner

Accessory

Metcon (Weight)

3 sets:

25ft 1 Arm Overhead lunge each Arm

20/15 cal Bike at easy recovery pace

10 Lateral box step overs (weighted or unweighted)

10 Tempo Dbl DB Front Squats 3211

Rest 1:00

Metcon

Velocity WOD (AMRAP – Rounds)

1000 meter row

20 Dumbbell curls

20 Dumbbell shoulder Press

20 Dips

500m Row

10 Dumbbell curls

10 Dumbbell shoulder Press

10 Dips

250m Row

5 Dumbbell curls

5 Dumbbell shoulder Press

5 Dips

THURSDAY October 17, 2019

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

5 1-arm reach overhead each side while holding bottom of squat

5 Forward Lunge Elbow Drop then Overhead Reach

10 Kneeling T-Spine Diagonals Each

10 Bird Dogs

10 Alternating Leg V-Ups

10 2 point Squats (Hold feet, raise hips, then squat again)

Weightlifting

Bench Press (5×5, E2M, Increasing weight)

Metcon

Metcon (AMRAP – Reps)

EMOM x 20:

Int 1: Row 12/9 Calories

Int 2: HS Walk 25ft or 30 Second HS Hold/Taps

Int 3: 6 Burpee Box Jump Overs (24/20″)

Int 4: Bike or Ski Medium-Hard Pace

Int 5: Rest

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar 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)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Row 200m

15 Kettlebell Swings

20 Air Squats

25 Situps

Then Rest 1 Minute and complete 1 Round for time

Metcon (Time)

1 Round for Time:

Row 200m

15 Kettlebell Swings

20 Air Squats

25 Situps

Accessory

Metcon (No Measure)

3x

10 Glute Bridge on ball or floor

60 second Wall Sit

10 Hands on Stantion Leg Raises w/slow descent

WEDNESDAY October 16, 2019

CrossFit Momentum – CrossFit

Warm-up

Plated WarmUp (No Measure)

8 Min AMRAP

10 Slow Squats Pressing Plate Outward on each Squat

10 Lateral Hops on and over the plate (each way)

10 Overhead Lunge Steps

10 Plate Ground to Overhead

10 Russian Twists each way

Waiter Walk 25m Each arm

Weightlifting

Deadlift (4×5 @ 75-80% E2:30)

Stay at same weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Run 400m

12 Alternating DB Snatch (50/35#)

25ft OH Walking Lunge Left arm

25ft OH Walking Lunge Right arm

12 DB Step ups (1 DB) 24/20″

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

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 (Time)

Teams of 2:

70 Calorie Row, Bike or Ski

70 Wall Ball Shots

70 Plate Ground to Overhead

70 Burpees

70 Calories on different machine

20 Minute CAP.
1 person working at a time

Accessory

Metcon (No Measure)

3x of each

8-12 each side 1 Arm DB Rows (hand/knee on bench)

8-12 Banded (PVC) Lat Pulldowns

30 Second Ring Plank Holds (feet on box or bench for advanced)

TUESDAY October 15, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Ankle/Hip Mobility Coach’s Choice, then

With Small Band under Knees:

Banded Forward Walk

Banded Backward Walk

Lateral Banded Walk

15 Squats

10 Hollow Rocks

10 Supermans

Weightlifting

Back Squat (5×4@80-85%%)

E2M

Metcon

Metcon (Time)

3 Rounds:

14 Calorie Row

10 Wall Balls (20/14#)

6 Chest to Bar (Scale w/chin over)

Right into 2 Rounds:

12 Calorie Bike

8 Med Ball Squats (40/30#)

4 Bar Muscle Ups (Scale w/C2B)

MONDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x2

Row, Bike or Ski 1 minute

Reverse Lunge w/Elbow Drop & OH Reach x6e

10 Fire Hydrant Each

10 Scorpion

Downward Dog w/ Push- Up x 8 Each

Metcon

Metcon (4 Rounds for reps)

3 Min AMRAP, rest 1 Minute:

15/12 Cal Ski or Bike

8 Double Dumbbell or KB Deadlifts

12 Ring Rows

8 Double Dumbbell or KB Deadlifts

Max Effort 25ft Shuttle Runs
24/18 cals for advanced

Accessory

Farmer’s Carry (6x 75ft for quality – Rest as needed. )

Build each set to As Heavy as Possible.

MONDAY October 14, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Calorie Row/Ski/Bike

Then:

3x

20 passthroughs

30 second HS Hold or DBs overhead hold

10 Wall Facing Squats

Ankle/calf mobility

Weightlifting

Clean and Jerk (15 Min EMOM, 1 Clean & Jerk.)

May increase, building to a heavy C&J for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

– 40 Double Unders

– 12 OH Squat (95/65)

– 6 Handstand Push Up
Rx+ 12 HSPU and 115/80

Compare to 2/27/19

HEATS AT 10:15 and 10:40 ONLY!

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Green band Lat stretch on rig – Hamstring Floss

Ski 12-15 Cals at Moderate Pace

THEN:

2 Rounds:

10 PVC/Band Lat Pull Downs

5 KB High Pulls Each Side

5 Bottoms Up Press each Side

10 KB RDL

10 Leg Swings Each Way

10 Scorpions Each Way

THEN:

Ski 12-15 Cals at Fast Pace

Warm up Empty bar with C&J or Snatches then work to working weight. Find your burpee strategy.

Then, 5 minutes before you begin, at a fast pace

5 G20

5 Bar Facing Burpees

3 G20

3 Bar Facing Burpees

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes