20.3


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

SATURDAY Velocity


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll 5-8 Minutes

Small Arm Circles

Big Arm Circles

Crossovers

Up downs

Leg Swings

Pendulums

Scorpions

Metcon

Metcon (Time)

SATURDAY October 26, 2019


CrossFit Momentum – CrossFit

Metcon

Metcon (Time)

For Time w/a Partner:

100 Calorie Bike or Ski or combo

50 Synchro DB Snatch (50/35#)

50 Burpee Box Jump Overs (24/20″)

50 Synchro Air Squats

100 Calorie Row

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

20.3


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 250m

10 pass throughs

10 inchworm to push up

10 hollow rocks

Row 250m

10 pass throughs

10 good mornings

10 arch rocks

30 sec handstand hold

Row 250m

10 passthroughs

10 leg swings each way

10 v-ups

30 second handstand hold with shrugs

Shoulder opening mobility

1 min each side box pigeon

5x 1 kick up into HS Walk or bear crawl

Warm up to heaviest deadlift

2-5 handstand or hand release push-ups between warm up set.

*be sure to set height standard for hspu

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

THURSDAY October 24, 2019


CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Then Banded Mobility and Dynamic Stretching

SKILL WORK

Handstand Walk (10 Minutes to work on Handstands or Handstand Walk)

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes for 4 Rounds:

6 Overhead Squats (115/75)

12/9 Calorie Row, Bike, or SKi

15 Situps or 10 GHD

35 Double Unders

THURSDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)

Metcon

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30

Extra Credit

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP for quality:

5 Pushups or Weighted Pushups

10 Weighted Step Ups

20 Alternating Leg V-Ups

50′ Plate or Sled Push or Pull

WEDNESDAY October 23, 2019


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

100 Single Unders

20 Pass Throughs

10 Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Accessory

Metcon (No Measure)

3x of each

8-12 DB or Plate Flys

12-15 PVC Banded Lat PullDowns

8-12 Bent Over Rows (3 sec descent)

8-12 Bicep Curls

Metcon

Metcon (Time)

3 Rounds:

R1: 750m Row, R2: 500m, R3: 250m

20 Situps

15 Wall Ball Shots

3 Wall Climbs

TUESDAY October 22, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Long band shoulder warm up then Short band Hips/Glute activation.

Weightlifting

Front Squat (5-5-5-3-3-3 12 Min to Build)

Metcon

Metcon (Time)

3 Rounds for time:

14 Step Ups (35/25# each hand)

12 Goblet Squats (24/16kg)

10 Chest to Bar Pullups

TABATA TUESDAY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Alternating Dynamic Hamstring Stretch

10 Downward Dog to Pushup

6-8 Leg Raises with Hands on Stantion

Metcon

Tabata Ski Erg (Calories)

Tabata Ball Slams (AMRAP – Reps)

30/20#

TABATA ROW (CAL) (Calories)

tabat: Tabata Knee to Elbows (AMRAP – Reps)

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice
Reverse Step

Cash Out

optional

STRICT Pull-Ups (3×10)

Dips (3×6)

1- Arm Shoulder Press (KB/DB) (3×6 each )

MONDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Row/KB Swing EMOM warmup (No Measure)

8 Minute EMOM

1 – Row or Ski 12/10 Cal

2- 12 Kettlebell Swing (choose weight)

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

30 Air Squats

20 Mountain Climbers

10 Russian KB Swings
**Rest 2 Minutes between each AMRAP

Accessory

Metcon (No Measure)

3x

10 single leg glute bridge on ball

30 second Wall Sit Hold

10 Single Leg RDL (KB or DB)