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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)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Pass Throughs

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

: Hang Snatch (E2M x 4 Rounds)

1 Pause Hang Snatch from mid-thigh + 1 Below Knee Hang Snatch.

**Building. Look to add from 9/19

Snatch Pull (E2M: 2×2, Snatch Pulls at ~105% of 1RM Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

10 Power Snatch (115/80#)

20 Air Squats

20/16 Calories

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Min Row, Ski or Bike

30 Pass Throughs

10 UpDowns

5 Lat Stretch each way

10 Leg Swings Each Way,

10 Overhead Squats.

Mobility coach’s choice.

Metcon

Metcon (4 Rounds for reps)

Complete 1 whole cycle for max reps/calories for each movement (Row, Bike, Ski, Burpees):

60 Sec on, 1:00 off

40 Sec on, 1:20 Rest

20 Sec on, 1:40 off

*1x through at same station before rotating to the next movement.

**Record score after each movement

Accessory

Metcon (AMRAP – Reps)

Abs Cashout –

Athlete Vote – Tabata 2x

CrossFit Momentum – VELOCITY

Warm-up

Prone Pre-Hab and Glute activation (No Measure)

20 Banded Air Squats

10e Fire Hydrant

10e Kneeling forward hip circles

10 e Kneeling Backward Hip Circles

10 “I” Raises

10 “Y” Raises

10 “T” Raises

Mobility of Choice

Metcon

Metcon (Time)

20-15-10 Reps:

-KB Swings

-Goblet Squats

*Rest 2 Min

20-15-10:

-Calorie Row

-Bike or Ski

*Rest 2 Min

400-200-100m Run

40-30-20 Jump Rope

Accessory

Metcon (Weight)

4x

16 Alternating Leg V-Ups

8 Front Rack Step ups Total

8-12 Clams or Banded Clams each side

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch Each Side 1 Min

Run 400m

Banded Knee WarmUp

Calf/Ankle Prep

Weightlifting

Back Squat (4×6, increasing weight)

E3M Start at 60% of 1RM. Note all 4 sets in comments.

Metcon

Metcon (Time)

For Time:

Row 1000m

150ft 1 Arm Overhead Walking Lunge (50/35)

HS Walk 100ft

CrossFit Momentum – CrossFit

Metcon

Triangle of Death (Time)

100 Cal Bike

100 Cal Row

100 Cal Ski

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Mobility:

Couch Stretch 2 Minutes Per Side

Banded Hamstring Distraction x 20 Per Side

Ankle Prep (KB on knee or Foot on stantion/wall)

Banded Lateral Walks

Banded forward walks

Banded Backward Walks

15 Banded Air Squats

10 Inchworm to Pushup

10 Deep Lunge with Elbow drop and overhead reach

10 Squat w/1 arm Overhead Reach

Then:

2 Rounds:

5 Squat Jumps

5 Burpee Broad Jumps

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Alternating Leg V-Ups

5 push up to downward dog

5 beat swings

3 strict or kipping pull ups

3 Feet assisted Dips

Gymnastics

Strict Pullups + Dips

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 9/10

STRICT Pull-Ups (Record Here)

Ring Dips (Record here)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

Row, Ski or Bike 15/12 Cals

10 Toes to Bar

Row Ski or Bike 15/12 Cals same machine

5 Bar Muscle Ups (Modified BMU or 2x C2B as scale)

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 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 DB Push Press Each Arm

10 PushUps

10 Step Ups

400m Run

Accessory

9 min 30 on 30 off (Calories)

Alternating EMOM x 9

30 seconds on, 30 seconds off

Row, Bike, Ski

CrossFit Momentum – VELOCITY

Warm-up

Dynamic Stretching (No Measure)

Lunge w/ twist

Knee Hug on toes

Hinge at Hip Toe Touches

Open Barn Doors

Close Barn Doors

Walking Pigeon (foot on opposite knee)

V-Ups

Supermans

Scorpions

Metcon

Metcon (AMRAP – Reps)

24 Min EMOM:

Int 1: Row, Ski or Bike 12/9 Calories

Int 2: 50ft Walking Lunges

Int 3: 30 Seconds of Alternating Leg V-Ups

Int 4: Row, Ski or Bike Max Calories (different machine)

Int 5: Rest

Accessory

300 Abs