CrossFit Momentum – VELOCITY
Metcon
Metcon (Time)
5 Rounds for Time:
7 Heavy Shoulder press each Side (KB/DB)
7 DB Snatch Each Side
20 Squat Jumps
Extra Credit
ROWvember (Distance)
Add your rowing meters here!
FRIDAY November 17, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Jump Rope
6e Forward Lunge w/ Internal Rotation
6 Inchworm
6e Backward Lunge w/ External Rotation
12 Band Shrug
12 Full Sit-Up
Weightlifting
Clean (Squat Clean 2×3/2×2/2×1)
Clock E3M, increasing weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
1, 2, 3, 4…
Overhead Squat (95/65)
Box Jump (30/24)
Extra Credit
3×12 of each
– DB Chest Press
– 1-Arm DB Row
– Bar RDL
ROWvember (Distance)
Add your rowing meters here!
THURSDAY November 16, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
50 Mountain Climbers
10 Squat Pause
10 Band Shoulder Press
Plus
8e Lying Hip Internal
Rotation
10e Plank Reaches
10e Iron Cross
10e Side Lying Sleeper
Stretch
10 Squat Jump
Weightlifting
Back Squat (3×12 @65% (E3M Clock))
+ 1-Leg DB RDL
3x10e
Metcon
Metcon (Time)
3 Rounds for Time:
24 American KB Swings (24/16kg)
18 Pull-Ups
12 Front Rack Lunges (115/75)
Extra Credit
OPTIONAL: x3
Ring Dips x6-10
Reverse Grip Inverted Row x10
ROWvember (Distance)
Add your rowing meters here!
THURSDAY STRIKING
CrossFit Momentum – Momentum Striking
Warm-up
Warm-up (No Measure)
6min rotating
Jump rope
Bag work
Shadow boxing
Striking Skill Work
Warm-up (No Measure)
Skill 1: The dip
Dip rope drill
Padwork dip with partners
Combo: dip/cross/jab (hook)
Skill 2:
review forward-back-pivo
Self Defense
Warm-up (No Measure)
Wrist grab escapes
THURSDAY VELOCITY
CrossFit Momentum – VELOCITY
Metcon
Metcon (4 Rounds for time)
Every 3 Minutes
12/9 Calorie Bike
12 Ball Slams
Advanced 15 Cals/15 Ball Slams. Looking to go hard each round
Cash Out
Metcon (Weight)
6 Romanian Deadlift
10 Russian KB Swing
15 Banded Good Mornings (Green/Black)
x3
Extra Credit
ROWvember (Distance)
Add your rowing meters here!
WEDNESDAY November 15, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 3 Minutes
Full body foam roll
and mobility hot
spots
Active Couch Stretch
Ankle Mobility
SKILL WORK
Handstand Walk (8-10 min)
Metcon
Warm-up (No Measure)
Pistol Progressions
Pick 2:
Pistol Wall Sit 2x:30e
Pistol Hold 2x:20e
Bench/Box 1-Leg Squat (for
more hip stability) 3x8e
Band Pistols (For more
depth) 3x6e
Weighted Pistol Holds
2x:20e
Metcon (AMRAP – Rounds and Reps)
10AMRAP
12 Alt Pistols
9 Toes-2-Bar
6 Burpee Box Jump Over (24/20″
Extra Credit
OPTIONAL:
x3
Back Extension x20
Russian KB Swing
x20
(R:60)
ROWvember (Distance)
Add your rowing meters here!
WEDNESDAY Velocity
CrossFit Momentum – VELOCITY
Metcon
Metcon (3 Rounds for reps)
5 Minute AMRAP, 1 Min Rest
40 Jump Rope
30 Step Ups
20 Medball Squats
10 Weighted Situps
Count total Reps
Extra Credit
ROWvember (Distance)
Add your rowing meters here!
TABATA TUESDAY
CrossFit Momentum – VELOCITY
Metcon
Tabata Row (Distance)
Tabata Burpee Box Jumps (AMRAP – Reps)
Tabata KB Shoulder to Overhead (AMRAP – Reps)
One Kettlebell, Alternate sides each round
Tabata Toes to Rings (AMRAP – Reps)
Tabata Bike (Calories)
TUESDAY November 14, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
.6 mile Assault Bike or
400m Run/Ski
10 Band High Pull
10 Band Hanging Shrugs
10 Band Zots Press
3x :10 Band Pull-Apart
Hold + 5 Band Pull
Aparts
3x5e Empty Strict/Push
Press & Jerks
+ 3×10 Full Sit-Ups
Weightlifting
Shoulder Press, Push Press, Jerk Complex (5x (1 SP + 2 PP + 3 Jerks) + Russian Twists 4×30)
Any Style Jerk
Metcon
Metcon (Time)
For Time:
20 Double Unders
10 Wall Ball (20/14)
1 Rope Climb
40 Double Unders
20 Wall Ball
2 Rope Climb
60 Double Unders
30 Wall Ball
3 Rope Climb
Extra Credit
OPTIONAL:
x3
Bent Over Row x10
1-Leg Hip Raise
x10e
ROWvember (Distance)
Add your rowing meters here!
MONDAY VELOCITY
CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
30 Second Bar Hang or Bar Hanging L-Sit/Knee Raise hold
6 Wallballs
9 KB Swings
250 meter Ski
Accessory
Metcon (No Measure)
4 Minute AMRAP for Quality
10 Hollow Rocks
10 Bird Dogs
10 Leg Lifts (Hands on Stantion)
10 Flutter Kicks Each Leg
10 Alternating Leg/Arm Supermans
Immediately into:
2 minute plank total (Example: 2 min straight or 4x30s)