WOD

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

25ft Each

Samson Stretch

Hamstring stretch

Opposite foot to opposite hand kick ups

Lateral Shuffle

Then:

Jump Rope Technique and practice – modify to fast plate step ups

Weightlifting

Metcon (No Measure)

New YOU:

Teach Shoulder Press and Push Press and then…

4 Super Sets of

6 KB Bent over row

6 KB High Pull

6 KB single arm Push Press

Shoulder Press (5@75%, 3@85%, 1+ @ 95%)

For non new you athletes

Metcon

Metcon (Time)

4 Rounds

40 Jump Rope – Scale to 30 seconds

10 DB Push Press Each arm or 15 Med Ball Push Press

10 pull-ups or ring rows

20 Sit ups

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

4x

12 Tall Kneeling KB Push Press (alternating one arm at a time – 6/arm)

15 Ball Slams

20 Unweighted Russian Twist

30 sec Ball Mountain Climbers

Weightlifting

Shoulder Press, Push Press, Jerk Complex (1 Strict Press, 2 Push Press, 3 Push Jerk)

5 sets building

10 Supermans in between each set

Metcon

Metcon (Time)

3 Rounds for time

15 Pullups

10 Overhead Squats (115/75)

5 Bar Muscle Ups (Scale Ring Dips)

15 Front Squats (115/75)

Rx+ 135/95

CrossFit Momentum – CrossFit

Warm-up

Snatch Prep WarmUp: (No Measure)

PVC Pass Throughs

PVC Overhead Squats

PVC Snatch Balance (1/4 Squat Catch)

PVC Snatch Drops

PVC Sotts Press

PVC Muscle Snatch

Snatch Warm Up (No Measure)

W/Barbell

2 Rounds

10 Bent Over Row

10 Snatch Grip Deadlifts

5 Hang Power Snatch

10 Overhead Squat

5 Behind the Neck Press

Weightlifting

Snatch (5×3 @ ~75-80% E2M)

Metcon

Metcon (Time)

100 Double Unders

50 American KB Swings (24/16kg)

40 Box Jump Overs (24/20″)

30 Ball Slams (30/20#)

20 KB Snatch (24/16kg)

10 Pistols Each Leg

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds:

50ft each arm Single Arm Overhead Carry – Moderate weight

5 DB/KB Windmill Each side

5 Half Kneeling Press each side

30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ

Metcon

Metcon (Time)

5 Rounds – 20 minute time cap

25ft Single Arm Overhead Carry Each arm – moderate-heavy

2 Wall Climbs

10 Opposite leg/arm V-ups

10 Ball weighted hip thrusts (30/20)

10 Calorie Bike or Ski
Focus on quality rather than time

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Shuttle Run 200ft

10 Wall Facing Squats

10 Fire Hydrants Each Side

10 Scap Pullups or Kip Swings

Then:

Banded Rack Stretch

Foam Roll T-Spine & Lats

Weightlifting

Front Squat (Build to a 5RM for today)

15 Minute Clock

Metcon

Metcon (Time)

15-12-9-6-3 Reps

Toes to Bar

Shoulder to Overhead (135/95)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 minutes: Weighted Carries

Vary between medballs, KB, DB

Carry at low hang, shoulder waiter carry, and/or OH carries depending on abilities

Mobility

Warm-up (No Measure)

A. 2:00 squat hold (Hold rack to scale)

B. 1:00 plank

C. 3x :30 on :30 Off hanging from bar

(Scale to have feet on box and hang as much as possible)

D. 2x :20 Each Leg – Lunge stretch w/ front leg elevated on box

E. 3×5 Behind the neck Press with PVC

Weightlifting

Back Squat (5@75%, 3@85%, 1+ @95%)

New athletes, 5×5 with Kettlebells. Advanced may back squat with Coaches discretion

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

250m Row, ski, or bike .5km

20 Air squats

20 Push-ups

20 Step-ups
**Box Jumps and Goblet Squats for advanced athletes

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

100 Single Unders or 50 Singles/50 Doubles

10 Banded Pass throughs

15 Banded Pull Aparts

20 Overhead Squats w/band

Lat Stretch w/Band

Strength/Core

Strict OR Weighted Pullups, increasing

STRICT Pull-Ups (5-5-5-5-5)

Alternate with 30 second Hollow Hold

Weighted Pull-ups (5-5-5-5-5)

Alternate with 30 second Hollow Hold

Metcon

Metcon (Time)

4 Rounds For Time:

8 Strict HSPU

12 Burpees

16 Calorie Ski, Bike or Row
Fill Ski Ergs first, then Bike, then Row

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll Hot Spots

Box Pigeon

Box Hamstring Stretch

Box Shoulder Opener

10 Leg Swings Each Leg Each Way

10 Hanging Shrugs

30 Second Hanging Knee raise Hold

Metcon

Metcon (No Measure)

EMOM x 20:

Min 1: Row 200m/150m

Min 2: 8-10 Strict Leg Raises (from hanging or from floor)

Min 3: 50ft Walking Lunge

Min 4: Easy Bike

7:30PM

Warm-up

Warm-up (No Measure)

Bike/Ski or Row 2 minutes

then:

3x through

:10 Hollow or modified hollow hold

:10 Cobra

:20 Banded Hamstring stretch w/ each leg

Weightlifting

Deadlift (Skill work then 5×5, may increase)

Metcon

Metcon (Time)

3 Rounds for Time:

10 Medball Clean & Jerks

10 Air Squats or Medball Squats

10 Burpees

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP – at warm up pace

Row or Ski 250m

Lunge 25ft

10 DB Upright Row each arm

5 DB Press from Squat each arm

Weightlifting

Clean (5×2 @ ~ 85%)

E2:15

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 Wall Balls (20/14)

15 Situps

10 Power Clean and Jerks (135/95)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 min shuttle run (jog)/walk or bike

Mobility

Warm-up (No Measure)

2x20m of each

Walking straight leg hamstring stretch

Walking high knee tucks

Squat walk facing each direction

Strength/Core

Warm-up (No Measure)

3x through

:10 Hollow hold

:10 Prone Cobra

:20 Hamstring stretch w/ each leg

Weightlifting

Deadlift (5@75%, 3@85%, 1+@95%)

New athletes 5×5

Metcon

Metcon (Time)

3 Rounds for Time:

10 DB or Medball Clean & Jerks

10 Weighted Squats

10 DB or unweighted Burpees