CrossFit Momentum – CrossFit
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Saturday September 2, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
9 Min EMOM
1- Bike 40 seconds
2- 5-8 Yoga Pushups
3 – 15 Toe Reach Crunch
Metcon
Metcon (Time)
Teams of 3 or 4
40 Calorie Bike
200m run
30 HSPU
30 Box Jumps
400m run
20 HSPU
20 Box Jumps
600m run
15 HSPU
15 Box Jumps
40 Cal Bike
Saturday Striking
CrossFit Momentum – Momentum Striking
Metcon
Metcon (5 Rounds for reps)
5 Rounds
30 seconds at each station
Block Cross Hook
American Kettlebell Swings
Burpees/Sit Throughs
PullUps
Rest 1 Minute
FRIDAY VELOCITY
CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Dumbbell Thrusters
15 Situps
20 Alternating DB Snatch
Jog 100m (Use as recovery for next set)
FRIDAY September 1, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Jumping Jacks
10 Body Weight Squats
10 Push-Up
10 PVC Good Mornings
10 PVC Shoulder Press
10 PVC Upright Row
10 (5 each) PVC Reverse Lunges
:30 Elbow Plank
:20 each Side Plank
:30 Back Bridge
Weightlifting
Back Squat (Climbing, 4×5 @80%)
Metcon
Metcon (Time)
4 Rounds for
Time:
– 5 Squat Snatch (135/95) Rx+ 155/105
– 10 Burpees OTB
– 25 Deadlift (135/95)
Rx+
THURSDAY August 31, 2017
CrossFit Momentum – CrossFit
Warm-up
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Lax Ball and/or Foam Roll lats, upper body.
SKILL WORK
Metcon (AMRAP – Reps)
12EMOM
1 – 5 Strict Pull-Up
2 – 8 Explosive Hips
3 – 12 Hollow Rock
Kipping/Butterfly Technique Work (10 minute. Endurance work if proficient)
SkilL Work
Metcon
Metcon (Time)
8 Rounds each, alternate with a partner:
Row 250m
30 Double Unders
Rest until partner is done
THURSDAY VELOCITY
CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Sciatic Nerve Flossing: 30 seconds each leg
Stagger Stance Good Mornings: x 5 each leg
Sciatic Nerve Flossing: 30 seconds each leg
Sumo Inchworms: x 5
Weightlifting
Good Mornings (Sumo Stance 3×6 moderate weight)
Alternate with
Box Hamstring Curls: x 5 after each set of Sumo Stance Good Mornings
Metcon
2 Arm Farmer Carry (Weight)
3 x 50M @ moderate weight, weight should be equal in each hand
Rest 1 minute between sets
Cash Out
100 abs. Coach’s choice
WEDNESDAY August 30, 2017
CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM
Min 1 – 15/12 Calorie Row
Min 2 – 30 Double Unders/60 Singles
Min 3 – Light Ski
Min 4 – 20 Elevated straight leg toe touches
TUESDAY August 29, 2017
CrossFit Momentum – CrossFit
Metcon
Warm-up (No Measure)
30 Mountain Climbers
15 Floor Shoulder Press
15 Band Upright Row
20 Crossover Mountain
Climbers
10 Push Up + Floor Press
10 Band Shoulder Press
Weightlifting
Bench Press (5@72.5, 5@75%, 5@77.5%, ME at 80%)
Metcon
Metcon (Time)
Partner for Time:
32/24/16/8
Calorie Row
12/9/6/3 Ring Dips (Rx+ Ring Muscle Ups
Rest 2 Minutes
3/6/9/12 Bent Over Row (Barbell 115/85) Rx+ Bar Muscle Ups
8/16/24/32
Calorie Bike
Tabata Tuesday
CrossFit Momentum – VELOCITY
Metcon
Tabata Burpee Pullups (AMRAP – Reps)
Tabata Deadlifts (AMRAP – Reps)
KB or DB
Tabata Knee to Elbows (AMRAP – Reps)
Tabata KB Shoulder to Overhead (AMRAP – Reps)
Alternate side each round