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CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Then:

Dynamic Walking Stretches:

Hamstring Stretch

Quad Stretch

Lateral Lunges

Squat to twist

Monster Walks

Metcon

Metcon

Metcon (Time)

50 Calorie Ski

50 Air Squats

50 Calorie Bike

50 Situps

50 Calorie Row

At the start of each minute, 5/3 pushups

20 minute time cap
Advanced 75 Calories of Each

Start on Alternating Movements if needed but go in order

Accessory

Metcon (No Measure)

EMOM x 12:

Min 1: 10-20 Second Active Bar Hang

Min 2: 10-20 Second Top of Dip Hold

Min 3: 10-20 Second Top of Pullup Hold (use box assistance if needed)

Min 4: 10-20 Second Bottom of Dip or Bottom of Pushup hold

For Friday’s WOD, Change from Velocity to CrossFit to see. OPEN GYM Wednesday 1:30-4 and Friday 11-1 in addition to abbreviated Schedule.

CrossFit Momentum – CrossFit

Metcon

Bear Complex (Weight)

7 sets of the following sequence:

Power clean

Front squat

Push press

Back squat

Push press

5 Rounds

Rest as needed between rounds.

In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at anytime, except on the ground (even to re-grip).

https://youtu.be/0WOP9J7QPwI

CrossFit Momentum – VELOCITY

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

1 Round Dumbbell or MedBall DT

1 Round Cindy
DT – 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerk

Cindy -5 Pullups, 10 Pushups, 15 Air Squats

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl forward

High Hips Bear Crawl Backward

Inchworm to Pushup

Frankenstein Walks

10 Hollow Rocks

10 Arch Rocks

10 Split and Reach

5 Candlestick to Squat

30 Second HS Hold against Wall

30 Second HS Hold with shoulder taps or weight shift if possible

Metcon

Metcon (4 Rounds for time)

Every 7 Minutes for 4 Rounds:

2 Legless Rope Climbs or 10 Pullups

25 Sit-ups

Handstand Walk 50ft

30/20 Row, Bike or Ski Calories
Bear Crawl 50ft or 4 Wall Walk ups to scale

Extra Credit

ROWvember (Distance)

CrossFit Momentum – VELOCITY

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

Metcon

Metcon (Time)

5 Rounds for Time:

Sled Push/Drag 50m (Heavy) or Sandbag Carry or Dbl KB front rack carry

7 RDL Each Leg

20/15 Calorie Row

Accessory

ROWvember (Distance)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Full Body

Then, Dynamic Stretch Warm Up

Then Rack/Ankle Mobility

Weightlifting

Clean (12 Min EMOM)

Min 1-2: Tall Clean + 3 Front Squat Min

3-4: Hang Clean Pull + Hang Clean

Min 5-6, Hang Clean + Clean

Min 7-8, 1 Clean 70-85%

Min 9-10 : 1 Clean 80-95%

Min 11-12: 1 Clean 90-100+%

Metcon

Metcon (Time)

3 Rounds

15 Deadlifts (225/155#)

15 Box Jumps (24/20″)

15 Ball Slams (30/20#)

CrossFit Momentum – VELOCITY

Warm-up

TGU warm up (No Measure)

5 Min AMRAP

3 Half Turkish GetUp each arm

5 Downward Dog to Pushup

15 Goblet Squats

100m Run
or 30 Jump Rope for run

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes

12 Calorie R1 Bike R2 Ski

9 Burpees

12 Calorie R1 Bike R2 Ski

Cash Out

Metcon (Weight)

10 Bent Over Row

10 Dumbbell Fly

10 Curls

x3

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded lat side stretch

Banded High Pulls

Banded RDLs

Gymnastics

STRICT Pull-Ups (10 min EMOM)

Add one rep each minute to last week if possible. If not same as last week.

Using 30% of max reps from previous recent max effort sets, 10 min EMOM: StrictPullup and Dip Reps to be completed within each minute

Dips (10 Min EMOM)

Add one rep each minute to last week if possible. If not same as last week.

Using 30% of max reps from previous recent max effort sets, 10 min EMOM: StrictPullup and Dip Reps to be completed within each minute

Metcon

Metcon (4 Rounds for reps)

3 Minute AMRAP, Rest 2 Minutes 4 Rounds

10 Toes to Bar

10 Burpees to Target

AMRAP Calorie Row or Bike
Score Calories ONLY

*Rx+ 15 TTB, 15 Burpees

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
3 minute Warm up on Bike Row or ski to start

Metcon

Metcon (3 Rounds for reps)

3x

5 Minute AMRAP of the following:

5 Calorie Ski/Bike

7 Air Squats

5 Pushups

Rest 1 Min between AMRAPS
Count total Reps for each round

Accessory

Metcon (No Measure)

3x

Lateral Skater Bounds (5 Each Leg – controlled landing)

Reverse Step Lunges (5 Each Leg -weighted)

12 Russian Twists each way

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Jump Rope

2 Rounds

5x each KB High Pull

10x each Push Press

5x each Overhead Squats

5x each Lateral Lunges

10 Goblet Squats

Then:

1 Min Jump Rope

Weightlifting

Snatch (3×5 @ 70-75% E3M)

Each rep to be done as a single, resetting before next one

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

30 Double Unders

10 Alternating Front Rack Lunges (115/75#)

10 Push Press
Rx+ 135/95