SATURDAY October 12, 2019

CrossFit Momentum – CrossFit

Warm-up

Hamstrings & Shoulders (No Measure)

20 Alternating Foot Pedals

10 DownDog to Pushup

10 Deep Lunge (keep hands planted, alternate legs)

10 2-point Squats

10 Hands Only inchworms – reach out beyond shoulders

10 Side Plank with Reach through

10 Standing cross body reach

10 Hands overhead Shrug and release

10 Leg swings each way

Metcon

Metcon (Time)

5 Rounds:

12 Back Squats (1/2 Bodyweight)

200m Run

9 Toes To Bar

Rest 90 Seconds

Cash Out

Skill Work athletes’ choice

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 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

SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm up

Box Warm Up (No Measure)

3x

5 Step Ups Each Leg

90 degree pike walk around box each way

5 Box Jumps or Broad Jumps

5 Inchworms with feet on box (no pushup)

5 Single Leg Squats to Box (sit on box)

200m Run

Metcon

Metcon (Time)

100m Run

200m Row

50m Sled Drag or Push

200m Ski

10 Cal Bike

Rest 3 Minutes

x 3

Cash Out

Dumbbell Bench (5x 8)

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

CLASS CHOICE VELOCITY WOD OR OPEN WOD

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

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Russian KB Swings

15 Wall Ball Shots

10 Hanging Knee Raises

400m Run, Row, or Ski

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

FRIDAY -TBD-WAITING FOR OPEN ANNOUNCEMENT

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

THURSDAY October 10, 2019

CrossFit Momentum – CrossFit

Warm-up

Cindy + Ankles up. Warm Up (No Measure)

Run: 200M

2 Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Movement – Ankles Up

Ankles

Knees

Hips

Trunk (Rotation/flexion/Extension

Shoulders

Wrists

Neck

Active Quad Stretch

Gymnastics

10 Min EMOM, alternate Minutes

Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted. Int 2: 3-5 Dips -Bar, Ring or weighted Ring. Pick a number that’s sustainable for all 5 sets of each

Add 1-2 Reps of each or go to a heavier weight from 9/27

STRICT Pull-Ups (Record Here)

Ring Dips (Record Here)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

Row or Ski 1000m or bike 3km

20 Walking Lunges

10 Pushups

50ft Sandbag or Double KB Front Rack Carry

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Partner Row warmup (No Measure)

Partner 1500m Row

– Partner 1 – Row

– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists

Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Calories of Choice

20 KB or DB Snatch

15 DB Squats

10 Ring Row

100ft Farmer Carry

Accessory

Metcon (Weight)

3x:

30′ side walking plank Each way

8 Barbell Weighted RDL

25m DB single arm overhead carry Each arm

WEDNESDAY October 9, 2019

CrossFit Momentum – CrossFit

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch
Then T-Spine Opener mobility

Weightlifting

2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2M x 5 – Build from ~ 50% of Clean)

*2 Clean Pull (from floor), Hang Squat Clean, Front Squat, Squat Clean

**Reps should be in one continuous complex.

**Open starts Friday, hit consistent reps today!

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

15 Situps

10 DB Hang Power Cleans (35/25#)

5 DB Front Squats

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

-Calf Prep

-Dynamic Stretching

-Jump Rope Skill work.

Metcon

Metcon (AMRAP – Reps)

:30 on :30 off x 16 (for Max Reps/Cals):

Int 1: Jump Rope

Int 2: Bike or Ski

Int 3: Russian KB Swing

Int 4: Russian Twists

Accessory

Metcon (Weight)

3x:

Weighted Bulgarian Split Squats x 4 reps each leg@ 3021

DB Strict Shoulder Press 4 Reps

L-Sit Hold Max time

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

A:: Metcon (Time)

0-14:00 on a running clock, complete:

1000m Row or Ski

25 DB Push Press

25 DB Thrusters

1000m Row or Ski

B:: Metcon (Time)

14:00-20:00 Complete

250m Row or Ski

10 DB Push Press

10 DB Thrusters

250m Row or Ski

Cash Out

300 Reps Abs

Coach to Lead

TUESDAY October 8, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll, then

Purple Band Shoulder Activation then Coach led full body dynamic Stretching

Weightlifting

Push Press + Push Jerk Complex (E2:00 x 5, building)

5 Sets, Building E2:00

Each Set consists of: 1 Push Press + 1 Push Jerk+1 Push Press + 1 Push Jerk + 1 Push Press +1 Push Jerk

Metcon

Metcon (3 Rounds for time)

Every 5 Minutes, each for time x 3:

400m Run

12 Pullups

5 Ground to Overhead
**Weights to increase each round: Males:95/135/165

Females:65/95/115

**Athletes responsible for changing weights at end of each round