WOD

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

Run 200m with a medball

Lunge 100m (no medball)

Walk 100m

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Lateral Lunge w/ Touch & Reach x5 each

Wall Facing Squats x12

Serratus Anterior Wall Pushup x12 https://youtu.be/7I3XKowVwP4

Pigeon Side-2-Side Rock x12e

Standing Snatch Grip Bar Elevation x10 (Shrugs)

Catch Position Snatch

Grip Bar Retraction x20 (Squeeze shoulders back and down and pause 1 sec)

Weightlifting

Hang Snatch (Hang Squat Snatch 4×3@80% )

(Warm-Up: 5-Empty

bar, 4@35%, 4@55%)

Metcon

Metcon (Time)

100 Double Unders

80 Ab Mat Sit-Ups

60 Pistol Squats

40 Alt DB/KB Clean & Jerk (50/35)

20 Burpee Box Jumpover(30/24)

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Rounds)

12 Minutes for quality

Alternating Bird Dog: x 10 with 2 breath hold at top of each rep

Alternating Dead Bug: x 10 with 2 breath hold at bottom of each rep

Side Plank: x 10 each side with 2 breath hold on each rep

Metcon (Time)

6 Rounds

15 Situps

30 Sec Front Plank on Elbows

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll & Hot Spot with Lacrosse Ball 6 minutes

Lat and forearm mobility

SKILL WORK

Kipping/Butterfly Technique Work (10 min EMOM – 3-10 reps)

SkilL Work
Choose a number you can consistently hit every minute for 10 min. Or work technique work for 10 min

Metcon

Metcon (AMRAP – Rounds)

18 EMOM

5 Clean and Jerk (125/85) (Power)

5 V-Ups

5 Ball Slams 30/20

* Score is rounds COMPLETED

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Reps)

20 MIN EMOM

Min 1: 12/10 Cal Ski

Min 2: 12 Sandbag Front Squats

Min 3: 20 Bent Knee V-Ups

Min 4: Recovery bike

CrossFit Momentum, CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

15 Floor Shoulder Press

15 Band Upright Row

Run 200m

10 Push Up + Floor Press

10 Band Shoulder Press

Weightlifting

Shoulder Press (6@80%, 4@85%, 2@90%, 6@82.5%, 4@87.5%, 2@92.5%)

6 working sets total E2M

+ Band Pull Apart

5×20

Metcon

Metcon (Time)

3 Rounds for

Time:

– 24/18 Calorie Row/Bike/Ski/Run 300m

– 12 Squat Cleans (135/95)

– 3 Bar Muscle Ups

Rx+ 155/105…6 bar muscle ups

CrossFit Momentum – VELOCITY

Metcon

Tabata Row (Distance)

Tabata Step Ups (AMRAP – Reps)

Tabata Ball Slams (AMRAP – Reps)

30/20#

Tabata Sit-Ups (AMRAP – Reps)

Tabata Lateral Skater Bounds (AMRAP – Reps)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

30 Mountain Climbers

10 Kneeling Opposites https://www.youtube.com/watch?v=Z1Gx84eEXXM

10 Pass Throughs

10 Bent over Band Rows

Weightlifting

Clean and Jerk (5×3 @85% (Warm-Up: 5- Empty bar, 4@40%, 4@60%))

Power Clean & Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

600m Run

-then-

2,4,6,8,10, etc..

– HSPU

– Front Rack

Lunges 95/65

CrossFit Momentum – VELOCITY

Weightlifting

Metcon (Weight)

10 Min EMOM

Min 1: 5 single arm shoulder press each side

Min 2: 25m Single Arm Farmer Carry Left, 25m Single Arm Farmer Carry Right (KB/DB)
Mark weight of shoulder press

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

2-4-6-8-10-12-etc

Pullups

Pushups

Assault Bike Calories

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Partner Med Ball Warm Up

Accessory

Metcon (AMRAP – Reps)

Alternating Tabata

1. Box Step-Up

2. Ring Rows

Metcon

Metcon (Time)

Partners 10 Rounds

for Time:

– 10 Calorie Row

– 10 Wall Balls (20/14)