affiliate

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Blue Band Mobility

Then:

Squat Postitioning Hold with hands on stantion-1 minute

10 Squat w/1 arm reach overhead

10 Groiners

10 Fire Hydrants Each

10 Cossack Squat

10 4 pt squats

Duck Walk 50ft

Metcon

Metcon (Time)

4 Rounds: Rest 1 Minute after each

10 Weighted Step Ups

12 PushUps

14 Reverse Step Lunges

16 Calorie Bike, Row or Ski

Accessory

Metcon (Weight)

3x:

Bent Over Row x 4-6 reps

Banded Tricep Push-Down x 14-16 reps

Alternating Arm DB Bench 4-6 Total Reps, keep other arm locked out position

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Blue Band Mobility

Then:

Squat Postitioning Hold with hands on stantion-1 minute

10 Squat w/1 arm reach overhead

10 Groiners

10 Fire Hydrants Each

10 Cossack Squat

10 4 pt squats

Duck Walk 50ft

Weightlifting

Front Squat (5 Sets Tempo increasing E2M 32X1)

Building over 5 sets:

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

CrossFit Momentum – VELOCITY

Warm-up

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP:

Run 400m

30 Air Squats

20 KB Swings

Rest 2 Minutes

Cool Down

ROMWOD and Abs (No Measure)

Choose a ROMWOD from our account (romwod.com) for time that fits class.

Then Ab Cashout

CrossFit Momentum – VELOCITY

Warm-up

Full Body Dynamic Stretch WARMUP

Metcon

Metcon (Calories)

24 Min EMOM:

Int 1: Ski 12/9 Cals

Int 2: Bike 12/9 Cals

Int 3: Row Max Cals

Int 4: Rest

Cash Out

Coach’s Choice

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2
*2nd Round – 5 Reps of Each

Metcon

Metcon (AMRAP – Reps)

EMOM x 20:

Int 1: 7 Power Cleans (135/95#)

Int 2: 10 Pistol Squats

Int 3: 5 Strict HSPU (scale up or down to make them challenging but doable)

Int 4: Farmer Carry 75ft

Cash Out

Coach’s Choice

CrossFit Momentum – VELOCITY

Warm-up

Hinshaw Runners Warm Up (No Measure)

high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot

https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

5 Deck Squats (w/or w/o KB)

7 Pushups

9 Double DB Deadlift
**Use HSPU mats as a modification for deck squats

https://www.youtube.com/watch?v=adAnyQ3HKpo

Accessory

Metcon (Weight)

3x

20 Alternating Bird Dogs

50m Reverse Sled Drag

10 Deficit Push Up

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2x

1 min machine

10 Scap Pushups

10 single arm DB Press Each

10 single leg DB RDL Each

25′ Low Slow lateral walk each way

Finish with Sleeper Stretch x 20 each arm

Weightlifting

E:90s, increasing every round, start at 80% of Strict Shoulder Press.

Shoulder Press 2×3

Push Press 2×2

Push Jerk 3×1

Shoulder Press (Record Heaviest Set Here)

Push Press (Record Heaviest Set Here)

Push Jerk (Record Heaviest Set Here)

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Toes to Rings

Calorie Bike, Ski or Row

DB Push Jerks (50/35#)
**Reset Machines after each Round

CrossFit Momentum – VELOCITY

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

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 5 Rounds

25ft Walking Lunges (unweighted)

15 Plate Ground to Overhead

50ft Overhead Carry (2 KB or Plate)

15 Wall Ball Shots
*Start at Garage Door side Each Round for best flow

Accessory

Metcon (Time)

3x

30sec Active weighted hang from Bar

30sec Handstand hold or DB Overhead Hold

1:00 weighted plank

1:00 weighted wall sit

CrossFit Momentum – CrossFit

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Weightlifting

Sumo Deadlift (5×5, increasing E2M)

Start at roughly 55% of DL or 65% of Sumo DL. Look to increase from 9/20

Metcon

Metcon (Weight)

E2Mx10:

1 Clean (225/155#)

5 Wall Balls (20/14#)

20 Double Unders
*Full Squat Clean

*If not using Rx, Use ~80% of Clean

*Shorten Reps of Jump Rope if not able to have ~1 Minute rest per round.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warm Up

Then Purple Banded Shoulder Activation in Rig

SKILL WORK

Kipping/Butterfly Technique Work (10 Minutes to work on Skills)

SkilL Work
Focus on Tight Hollow and arch positions and generating good energy for the kip. Small sets to dial in on technique. May treat as EMOM.

Metcon

Metcon (Time)

5 Rounds:

6 Ring Dips

20 V-Ups

Run 300m
Rx+ 3 Ring Muscle Ups & 12 GHD Situps instead of dips/v-ups

WEDNESDAY 7PM OPEN PREP CLASS

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

– Mini-Band Squats x10

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility

SKILL WORK

Handstand Push-ups (10 Minutes to work on Kipping or Strict HSPU)

Barbell Cycling

Thruster (EMOM x 7: 6 Thrusters)

Conditioning/Skill

50 Burpee Box Jump Overs (Time)