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CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Minutes Banded shoulder Activation, then:

3x each: 20 Seconds on, 20 second rest, count reps and increase reps on each round:

Lunge Steps

Med Ball Squat Cleans

Plate steps (step on and off 10-15lb plate)

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

Min 1: Max Cal 30 seconds

Min 2: 25 Plate Hops

Min 3: 30 Seconds weighted situps

Min 4: Max Cal 45 Seconds

Min 5: Rest
Change machines for min 1/4

Accessory

Metcon (Weight)

3x of each

8-12 DB or Plate Flys

12-15 PVC Banded Lat PullDowns

8-12 Prone Rows

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

With a Med Ball –

15 Med Balll Swings

15 Med Ball Cleans

10 Russian Twists Each Side

15 Overhead Squats

10 Single Leg RDL Each leg

10 Situps.

Then: 2x 10 Kneeling T-Spine Openers each side, 10 Tempo Wall Facing Squats.

Wrist MOB

Weightlifting

Front Squat (5-4-3-2-1 Reps E2:30 at 52X1 tempo)

(5 sec desc, 2 at bottom, explode up, 1 at top)

Each set should be a challenge. Go lighter than 1/30/19 to start, as with the increased time under tension it will definitely have an impact

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

12 Chest to Bar Pullups

6 Power Cleans (155/105)

50 Double Unders

CrossFit Momentum – VELOCITY

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
**Or row or ski or bike

Metcon

Metcon (Time)

5 Rounds or 10 Min:

15 Wall Balls

15 KB Swings

*Rest 5 Minutes*

10 down to 1 Reps or 8 Min:

Squat Jumps & Pushups

*Rest 5 Min*

27-21-15-9 Reps or 15 Min:

Row Calories

V-Ups

Cool Down

RomWOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Row or Bike @ moderate pace

10 scap push ups

10 band pull aparts

10 Squat w/overhead reach

10 Plank Reach through each side

2x:

12 Banded Good Mornings

12 Supermans

12 Hollow Rocks

12 Leg Swings forward/backward then side-to-side on Rd2

Build to working weight for snatches, then 5 min before we go:

2x:

4 alternating DB snatches

4 burpee box jump overs

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Ladder drills x 6 minutes

Then Small Banded Glute Prep

Weightlifting

Back Squat (10RM)

Spend 15 minutes building to 10RM. Repeat from 1/7/19. Aim to improve 5-20lbs from last time.

Metcon

Metcon (AMRAP – Reps)

20 Seconds on, 40 Seconds off

4 Rounds of Each:

Rotate Through for Max Reps/Calories

Row

Bike

SKi Cals

Double Unders

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds:

DB Overhead Walk 50ft Each Arm

10 Kip Swings or Scap Pulls (or 5 Ring Rows)

5 Snap to Hollow

10 Supermans

Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.

Accessory

Metcon (No Measure)

3×12 of each

Feet on Wall Ball Glute Bridges

Lateral Box Step Ups (6 each side-may be weighted)

Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP: Ascending Ladder 2, 4, 6, 8, 10, etc.

DB Push Press

Pullups

Situps

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 Minutes

20 Pass Throughs

20 Good Mornings

20 Squats w/PVC

Then: 3x starting slow and building each round

5 Toes to Rings

5 Ring Swings

3 Strict Pullups (on rings or rig)

Weightlifting

Power Snatch (5×5, TNG, EMOM Same weight throughout)

Metcon

Metcon (Time)

1 Round DT, 3 Ring Muscle Ups

1 Round DT, 5 Ring Muscle Ups

1 Round DT, 7 Ring Muscle Ups
**DT= 12 DL, 9 HPC, 6 PJ 155/105

**Jumping ring Muscle Ups or 2x dips to Scale.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 Minute Row, Ski or Bike, Foam Roll 5 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

35 Minute AMRAP:

1000m Row

500m Ski

3k Bike

Cash Out

Coach Led Stretch Sesh or

Romwod

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2x:

10 Hollow Rocks

10 Arch Rocks

High Hips Bear Crawl Forward and Backward.

5 Inchworm to Pushup

5 Strict Pullups or 10 ring rows

30 Second HS Hold

Then, Banded Shoulder Mobility on rig.

Weightlifting

**Alternate EMOM between movements. 10 Intervals total

**Athletes may increase

Seated DB Press (5 reps)

Bent Over Row (8-12 Reps)

Metcon

Metcon (Time)

50 WallBalls (20/14#)

50ft HS Walk

50 Russian KB Swings (32/24kg)

50ft HS Walk

50 WallBalls
**Scale HS Walks to 20 Shoulder taps on box or wall, 40 second HS Hold or 100ft bear Crawl

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each

5 Cossack Squats Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

8 Dbl KB Sumo Deadlift

50ft farmer Carry

30 Second Plank Hold

*3 Min Rest*

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Accumulate 2 Minute Plank Hold

150ft Farmer Carry

Max Reps Sumo Deadlift in remainder

*3 Min Rest*

5 Minute AMRAP: Row for meters (Distance)

Accessory

Metcon (Weight)

9 Min EMOM:

Min 1: Dbl DB or KB Upright Row (10-12 Reps)

Min 2: Alternating Leg V-Ups (10-12 reps)

Min 3: Strict Pullups (3-7 reps -may add weight)