WOD

CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 PushPress, L/R

5 Front Rack Squat L/R

5 Thruster L/R

5 OHS L/R

80ft Overhead Walk L/R

Weightlifting

Shoulder Press (5@ 65%-5@ 75% 5+ @ 85%)

Add 5lbs to “Working Max” from last cycle then base numbers off that.

Alternate with Hanging Knee Raises x 5-8 per set.

Metcon

Metcon (AMRAP – Reps)

2 minutes at each station, 1 min rest between

Station 1: Calorie Ski

Station 2: Wall Balls

Station 3: Reverse Sled Drag (add plate push if more than 10 in class)

Station 4: Burpees

Station 5: Bike for Calories

CrossFit Momentum – CrossFit

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)

For Time w/a Partner:

100 Calorie Bike or Ski or combo

75 Toes to Bar

50 Box Jumps

75 Double Unders Each

100 Calorie Row

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 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 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 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 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

CrossFit Momentum – VELOCITY

Warm-up

Prone Pre-Hab and Glute activation (No Measure)

20 Squat Jacks

10e Fire Hydrant

10 Prone “I” Raises

10e Kneeling forward hip circles

10 Prone “Y” Raises

10 e Kneeling Backward Hip Circles

10 Prone “T” Raises

Weightlifting

Back Squat (5@40%, 5@50%, 5@60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP with partner:

Partner A

21 Russian Twists

15 goblet squats

9 DB push press

Partner B

Bikes for calories while partner A completes one round then switch

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3-5 minutes of cardio

Shoulder mobility

concentration

Foam Roll Hot Spots

Strength/Core

Metcon (No Measure)

Core Circuit:

5x

30 Second Hollow Hold

30 Second Arch Hold

30 Second Top of Dip Hold

30 Second Bar Hang or Ring Swings

15 second transition between movements

Metcon

Metcon (Time)

For Time:

100′ OH 1-Arm DB Lunge (50/35#) buy in

Then:

2-4-6-8-10

Burpee to target

Strict Pullups

Then:

100′ OH 1-Arm DB Lunge (50/35#)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Min Row

OH KB Walk Down and Back Left

OH KB Walk Down and Back Right

10 Inchworm w/Pushup

10 Scapula Pullups

10 Sampson Stretch

10 Pendulums Each

10 Big Arm Circles

10 Cross the Body Arm hugs

Strength/Core

PullUp/Dip Complex (AMRAP – Reps)

10 Minute EMOM

5 Pull Ups

5 Dips

*For those with Strict movements, goal of PU & Dips within same minute

**If you do not have 5 pullups/Dips in the minute for 10 min scale reps or alternate movements on the minute and utilize bands.

***If you successfully complete the protocol 2 weeks, add 1 rep to each.
Most should start with no more than 2 of each within the same minute

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM

Min 1: 12 WallBalls

Min 2: Row 15/12 Calories

Min 3: 15 Situps

Min 4: Ski hard 30 Seconds

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row or Ski 1000m

10 Hamstring stretch each leg

20 Pendulums

10 Scorpions

15 V-Ups

Weightlifting

Deadlift (5@40%, 5@50%, 5@60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

50 Jump Rope

15 Ball Slams

10 Knees to Elbow

CrossFit Momentum – OPEN PREP/SKILLS

Warm-up

Warm-up (No Measure)

Ski 500m

x2

20 passthroughs

Hollow Hold 20 seconds w/PVC overhead

Arch Hold with PVC overhead 20 Seconds

HS hold on Wall 30 seconds

Pistol Hold 20 seconds each

Then: 10 High Box Step Ups

5 pistols each leg

SKILL WORK

Handstand Walk (10 Min EMOM)

25′ on Minute 1

12 Alternating Pistols on Minute 2

Pistols

Barbell Cycling

Metcon (Time)

10 Power Clean and Push Jerk (115/75)

8 Power Clean and Push Jerk (135/95)

6 Power Clean and Push Jerk (155/105)

4 Power Clean and Push Jerk (185/125)

2 Power Clean and Push Jerk (205/135)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x2

40 Med Ball Mountain Climbers

10 4-Point Squat

10 Ball Slams

10 Scap Pullups

Weightlifting

Snatch Complex (5x, building E2M)

Snatch complex

– pockets

– below knee

– floor

Metcon

Metcon (3 Rounds for reps)

3 Min AMRAP (“Round 1”):

7 SDLHP (32/24kg kb)

7 Handstand Push-Up

-90 sec rest-

3 min AMRAP(“Round 2”):

9 SDLHP

5 HSPU

-90 sec rest-

3 min AMRAP(“Round 3”):

11 SDLHP

3 HSPU

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x

250 Row

20 Band Face Pull

15 PVC OH Squat

10 Lateral Line Hops

5 Burpees

Weightlifting

Front Squat (3×15 @60%)

Plus 3×20 Straight leg situps

Metcon

Metcon (Time)

6 Rounds For Time:

4 Thrusters 115/75lbs

8 Chest-2-Bar Pull-Ups

16 Bar Hops