WOD

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

Heavy sled drag 60ft

20 Squat Jumps (Barbell on back for advanced)

10 Barbell Good Mornings

5 Single Arm Dumbbell Bench or Floor Press Each arm
Rest as needed between movements so each movement can be unbroken

CrossFit Momentum – Momentum Striking

Warm-up

Striking Skill Work

Warm-up (No Measure)

Drill

Ladder/Line drill

Jab-Cross-JC Shadow-Split Line JC

Partner JC Distance Control

JC Pad Work

SELF DEFENSE

Wrist Escape/Strike

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Strength/Core

Metcon (No Measure)

12 Min EMOM

1 – :30 Arch Hold

2 – 10 Strict Straight Leg Raises

3 – :30 Hollow Hold

4 – 3-5 high step ups each leg

Metcon

Metcon (Time)

50 Goblet Squats (24/16kg) Buy In then:

3 Rounds for Time

– 15 V-Ups

– 12 DB/KB Alt Snatch (50/35)

– 9 Burpee Box Jumps

Rx+ 32/24, GHD or TTB

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

KB Goblet Squat x20

Band RDL x20

Cash Out

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

600M Run

Banded PullAparts

Banded Pass Throughs

Banded Overhead Squats

Banded Strict Press

Squat Overhead Reach x3e

Inverted Toe Touch x8e

Superman x15

15 V -Ups

Weightlifting

Overhead Squat (Overhead Squat 2×5/2×4/2×3 )

Clock E2M

+ Side Plank Reach

Unders 5x8e

Metcon

Metcon (Time)

4 Rounds for

Time:

– 40 Double Unders

– 25 Pull-Up

– 5 Squat Snatch (115/75)

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

Band Pull Through

x15

Low Band Row x15

CrossFit Momentum – VELOCITY

Metcon

TABATA Kettlebell Swings (AMRAP – Reps)

Tabata Pushup (AMRAP – Reps)

Tabata PullUps (AMRAP – Reps)

Tabata Lateral Hops (AMRAP – Reps)

Over KB or cone

Tabata Ball Slams (AMRAP – Reps)

30/20#

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Mountain Climbers

15 Floor Shoulder Press

15 Band Upright Row

20 Crossover Mountain

Climbers

10 Squats + 5 Squat

Drops

10 Band Shoulder Press

Weightlifting

Clean and Jerk (5x(3 Power Clean + 2 Squat Clean + 1 Jerk))

+ MB Sit-Up 4×10

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP:

Buy In: Choice 40 Cal Bike/Row/Ski

Then…AMRAP in remainder of time:

– 15 Wall Balls (20/14lbs) (Rx+ 30/20lbs)

– 15 Hang Power Clean & Jerk (75/55) (95/65 Rx+)

– 15 Abmat Sit-Up (Rx+ TTB)
Note time it took for Bike/Row/Ski in comments.

Extra Credit

Weighted Pull-ups (3×8)

Alternate with x3

DB Forward Lunge

x12

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

4 Rounds:

10 Cal Ski

10 Supermans

3 Rounds

10 Cal Bike

10 Burpees

4 Rounds

10 Cal Row

10 Situps

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Moving Warm-

Up

– High Knee Run

– Knee Hug + Hamstring

– Butt kickers

– Heel-2-Glute + RDL

– Skip

– Forward Lunge + Twist

– Skip for Height

– Back Lunge & Reach

Accessory

Dumbbell Bench (3×12)

Dumbbell Row

Metcon

Metcon (Time)

Partner

3 Rounds for Time:

– 30 Cal Row Each

– 25 total Toes-2- Bar

– 10 Pushups Each

CrossFit Momentum – Momentum Striking

Warm-up

Warm-up (No Measure)

Warmup:

Jump rope

Striking Skill Work

Warm-up (No Measure)

Review block

Padwork: jab/cross/block/cross

Metcon

Metcon (AMRAP – Reps)

8 rounds alternating

1min work/30sec rest

1. Punch/air squat ladder on bag (1 punch-1 squat, 2 punch-2 squat

2. Max calorie row/bike/ski

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC

– Passthrough

– Circles

– Squat

– Good Morning

– Twists

– OH Squat

– Front Rack Stretch

– Lat Stretches

Weightlifting

Clean (4x (3 Clean + 3 Front Squat))

+ 1-Leg Horiztonal

Leg Crunch 4x10e

Metcon

Metcon (Time)

30 Back Rack Lunges (105/70)

15 Bar Facing Burpees

3 Rope Climbs or 1 peg board ascent/descent

20 Barbell Lunges

10 Bar Facing Burpees

2 Rope Climbs or 1 peg board ascent/descent

10 Barbell Lunges

5 Bar Facing Burpees

1 Rope Climb or 1 peg board ascent/descent

Extra Credit

OPTIONAL:

x3

Band Pull Through x15

Low Band Row x15