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CrossFit Momentum – CrossFit

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
Then: Ankle/Calf Prep

Weightlifting

Sumo Deadlift (5×5, increasing E2M)

Start at ~ 50% of DL or 60% of Sumo DL -Emphasis on technique

Metcon

Metcon (Time)

800m Run

30 Thrusters (95/65#)

800m Run

CrossFit Momentum – VELOCITY

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
Ankle/Calf Prep

Metcon

Metcon (Time)

3 Rounds:

Run 600m

15 Suitcase Deadlifts

10 Burpees
Beginner: 400m/400m/200m

Accessory

Metcon (No Measure)

3x

10-14 Reverse Flys

10-14 Lateral Raises

10-14 Front Raises

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Full Body

Then: Row or Ski 500m

Then: I-Y-T’s and other Coach led Shoulder Prep

Gymnastics

Kipping/Butterfly Technique Work (Spend 10 Minute working on drills and skills. )

SkilL Work
Advanced athletes may work on cycling bigger sets or chest to bar.

Beginner athletes to work negatives and strengthening the kip/bar hang.

Metcon

Metcon (Time)

3 Rounds for time:

Row 500m

20 Situps

10 DB Step Ups (50/35# Each Hand)

Farmer Carry 50m (same weight)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

1 Min Jump Rope

30 Second Deep Squat Hold

30 Second Plank Hold

5 Half Turkish GetUps each Arm

Metcon

Metcon (Time)

100 Double Unders or 200 Singles

80 Air Squats

60 Calories

40 1-arm on Bench Row (switch every 10)

20 Half Turkish Get Ups

Accessory

Metcon (Weight)

4x

14 Alternating Leg V-Ups

10 Front Rack Step ups R/L

8-12 Clams or Banded Clams each side

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warm Up then

2 Rounds:

100m Run

5 Broad Jumps

30 Second HS Hold

Weightlifting

E:90s, increasing every round, start at 75% of Strict Shoulder Press.

Shoulder Press 2×3

Push Press 2×3

Push Jerk 2×3

Shoulder Press (Record Here)

Push Press (Record Here)

Push Jerk (Record Here)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Unbroken TNG Power Clean & Jerks (115/75#)

10 HSPU

Run 200m
**To Rx, each set of C+J must be unbroken sets of 5 reps.

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 (4 Rounds for time)

Every 5 Minutes for 4 Rounds

6 Strict Pullups

12 DB Cleans

50ft DB Lunges

Row, Ski or Bike 12/9 Calories

Accessory

Metcon (Weight)

3x

20 reverse hyper -on GHD or in Bench Set Up or Supermans

50m Reverse Sled Drag

10 Deficit Push Up

CrossFit Momentum – CrossFit

Warm-up

Banded shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded Overhead Squat

Banded lat side stretch

Banded High Pulls

Banded Bent over Rows

Snatch Skills Complex (No Measure)

• 3 Snatch Deadlift

• 3 Snatch Pull

• 3 Snatch High Pull

• 3 Muscle Snatch

• 3 OverHead Squat

• 3x From overhead squat position, drop into squat

• 3 Snatch balance 1/4 squat catch

• 3 Snatch balance

Then:

3 Hang Snatch from mid thigh & 3 Hang snatch from below knee

Weightlifting

E2M:

Int 1-4: 1 Pause* Hang Snatch from mid thigh + 1 Below Knee Hang Snatch. Building each interval.

Int 5: Rest

Int 6-7: 2 Snatch Pulls at ~100% of 1RM Snatch

*Pause for 3 seconds

Hang Snatch (Record here)

Snatch Pull (Record here)

Metcon

Metcon (Time)

4 Rounds for Time:

10 Alternating DB Snatch (50/35#)

12 Toes to Bar

14 Air Squats

CrossFit Momentum – VELOCITY

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 (AMRAP – Rounds and Reps)

20 Min AMRAP

200m Run

20 Russian KB Swings

400m Run

15 Double DB Shoulder to Overhead

Accessory

Metcon (No Measure)

Alternate through Tabata Intervals x 16 Intervals:

-Active hang from Bar

-Handstand hold or 2 DB Overhead Hold

-Plank Hold

-Wall sit

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Jump Rope

1 Round Strict Cindy (Squats w/banded knees).

Mobility Coach’s Choice

Weightlifting

Back Squat (3×8, increasing E3M)

Note all 3 sets in comments

Metcon

Metcon (Calories)

4x: 3 Min AMRAP, rest 2:30

40 Double Unders

10 Burpee Box Jump Overs (24/20″)

15 WallBall Shots (20/14#)

Max Calories in Remainder
*Score Calories.

**Note Machine used in comments.

***Intermediate: 7 BBJO, 10 Wallballs. Beginner: 40 Singles 5BBJO, 10 Wallballs

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 Min AMRAP:

5 Inchworm to Pushup

5 Super Slow Squats

5 Lateral Lunges Each Leg

100m Jog

Metcon

Metcon (AMRAP – Reps)

20 Sec on, 40 Sec off x 20 min:

Int 1: PushUps

Int 2: Row for Cals

Int 3: Suitcase Crunches or V-Ups

Int 4: Air Squats

Accessory

1-Mile Run (Time)

Max Effort 1-Mile Run
****Moderate Pace, not max effort 🙂