WOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

8e Reverse Lunge “Y”

10 – 2-Point Squat

10 Band Passthrough

10 Band OH Squat

10 Squatting Butterfly

Any ankle mobility drill

Weightlifting

Hang Power Snatch (2×5/2×3/3×1 + Plank 4x:45)

Metcon

Metcon (Time)

15-12-9

Calorie Row (Bike or Ski)

HSPU

Power Clean (155/105)

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

Back Squat (x3 Back Squat x5 (80%) Low Band Row x15)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

600M Row/Ski

10 Squat

10 OH Squat

Squat Reach x3e

Inverted Toe Touch x8e Superman x15

15 V-Up

Metcon

Metcon (Time)

For Time:

25 Power Snatches (40% 1RM) + 25 Ch-2- Bar

25 Overhead Squats (same bar) + 25 Ch-2- Bar

25 Thrusters (same bar) + 25 Ch-2-Bar

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

CrossFit Momentum – Momentum Striking

Warm-up

Warm-up (No Measure)

Jump rope 3min

Footwork ladder

Striking Skill Work

Warm-up (No Measure)

Skill work:

1. Double jab

2. Pad work jab/cross/block/cross (hook/block/hook/cross)

Metcon

Metcon (AMRAP – Reps)

1min work/30sec rest

10 rounds alternating

1. 1-10 punches, sprawl

2. Max calories ski/row/bike

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3 (:45 on/:15 off)

– Jump Rope

– Squat

– Push-Up Hold (Alternate b/w top and Bottom)

Weightlifting

Back Squat (10×4 (R:30, 77.5%))

Metcon

Metcon (Time)

20 min Time Cap

800 Meter Run

+ 50 Situps

+ 50 Deadlift (135/95)

600 Meter Run

35 V-Ups

35 Deadlifts

400 Meter Run

20 TTB

20 Deadlifts

Rx+ All 800ms, GHDs for all Abs.
1 second for each additional rep not completed at the time cap

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

5 Rounds for Time:

Sled Push/Drag 50m (Heavy)

7 RDL Each Leg

20/15 Calorie Row

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC

– PassThroughs/Figure 8s

– Squat

– Good Morning

– Twists

– OH Squat

– Front Rack Stretch – Lat Stretches

Weightlifting

Power Snatch (5x (3 Power Snatch + 3 OH Squat))

Metcon

Metcon (Time)

3 RFT:

5 Muscle ups (7 Dips or 5 jumping muscle up/ transitions for scale today)

15 Push Ups

500m Row

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

CrossFit Momentum – VELOCITY

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes

12 Calorie R1 Bike R2 Ski

9 Burpees

12 Calorie R1 Bike R2 Ski

Cash Out

Metcon (Weight)

10 Bent Over Row

10 Dumbbell Fly

10 Curls

x3

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

CrossFit Momentum – Momentum Striking

Warm-up

Warm-up (No Measure)

6 Min Rotating

Jump Rope

Shadow Boxing

Bag Work

Foot Work Ladder

Striking Skill Work

Warm-up (No Measure)

Skill 1:

Pad Drill up/down

Skill 2:

Pad Drill Forward-Back-Pivot

Skill 3:

Pad Drill Jab/Cross/Block/Cross-Pivot

Self Defense:

Knee Strike

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

20 Seconds on, 10 Second transition

Hollow Hold

Superman Hold

Air Squats

HS Hold or Kick Ups

SKILL WORK

6-8 Minutes of Handstand/Walk Skill Work

– Weight Shifting/Lateral Wall Walks

– Shoulder/Head Taps

– Plate up/downs

– Partner kick-ups – Partner walks

Weightlifting

Shoulder Press, Push Press, Jerk Complex (5+5+5, 4+4+4, 3+3+3)

Any Style Jerk
Increasing starting at about 70% of shoulder press

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Thrusters (95/65#)

10 PullUps

30 Double Unders

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP, then 4 Min AMRAP, 3 min AMRAP, 2 Min AMRAP, 1 Min AMRAP of the following:

5 Calorie Ski/Bike

7 Air Squats

5 Burpees

Rest 1 Min After each Round
Count total Reps