WOD

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Metcon (AMRAP – Reps)

3 Rounds

45 seconds at each movement, 15 second transition

1 minute rest after each round

Lunges

Ball Slams

Russian Twists

Air Squats

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Push-Up Complex x5 each

(Regular, Hand Release, + Shoulder Press, + Arm Hanger)

Scorpion x6 each

Iron Cross x6 each

Swimmer Holds :20 each

X-Over Crunch x10 each

Metcon

Metcon (Time)

Partner for time:

50 Calorie Row

50 Hand Release Push-Up

50 Pull-Up

50 American KB Swing (24/16kg)
One person working at a time, Each partner to do 50 reps of each.

Extra Credit

Deadlift (4×5@82.5-87.5%)

Press from Split (4×8)

Reverse Hypers (3×10, unweighted. Alternate with press from split)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Air Squats

5e Sampson Stretch (in place)

10e Kneeling Forward Hip Circle

15 Squat Jumps

5e Spiderman w/Elbow Drop

10e Kneeling Backward Hip Circle

15 Burpees

Weightlifting

Back Squat (8×2 @85-90% (Every 90 Seconds))

Metcon

Metcon (Time)

25-20-15-10-5

Squat Cleans (95/65)

Burpee Box Jumps
Rx + Alt DB Squat Snatch (50/35) for cleans

POST WOD

10 minutes double under practice.

Endurance work if proficient (pick a sustainable number ex.20 and do 10 sets with only 20 seconds rest after eadh set of 20)

Extra Credit

Single Arm Overhead Carry (3×50′ each arm)

DB

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Weightlifting

6 Minute EMOM

Shoulder Press (6×4)

Metcon

Metcon (Time)

3 Rounds with a plate :

5 each leg Lateral Box Step Ups

10 Squat Press Out (Hold plate at chest, push away as you descend)

10 Lunges
For Quality

Cash Out

2 Rounds Not For Time

100ft Farmer Carry Left (heavy)

100ft Farmer Carry Right

30 Second Front Rack Hold (Heavy Med Ball, Barbell, Stone)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll, then:

6 minutes Tabata style, rotate to different exercises:

Hollow Hold

Scap Retractions/beat swings

Arch Hold

Gymnastics bear crawl

Weightlifting

Push Press (8×4 EMOM @75%)

Metcon

Metcon (AMRAP – Reps)

20EMOM:

1 – 3-6 Ring Muscle Up

2 – 10 Pistols

3 – :30 Handstand Hold

4 – 1-2 Rope Climbs

POST WOD

forearm smash, foam roll glutes and quads.

Extra Credit

Single Leg RDL (3×6 each leg)

DB or KB

Bent Over Row (3×6)

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Metcon (Time)

1000m Row

Then:

5 Rounds

8 Pullups

12 Plank Ups

16 Squats

Then:

800m Run

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Jumping Jack Variations x20

Hollow Hold :20

Superman x12

Wall Press x6

Weightlifting

Power Clean + Squat Clean (Power Clean + Full Clean + Hang PC + Hang Clean)

15 minutes to Build to Heavy

Complex: Power

Clean + Full Clean +

Hang Power Clean

+ Hang Full Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

– 12 MB Burpee + Slam (30/20)

– 24 Wall Ball (20/14)

– 400M Run

POST WOD

5 minutes easy pace on bike or rower

Extra Credit

1 arm ring row 3x8e

Ring Pushups 3×12

alternate movements

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run End of Murph Loop (end of driveway and around to main street and all the way around)

Reverse Lunge w/reach x6 each

In Place Jump & Stick x6

Side Lunge x6 each

In Place Pause & Jump x6

Inverted Toe Touch x6 each

Jumps for max height x6

Scorpion x6 each

Pendulums x6 each

each alternating

Weightlifting

Bench Press (Bench Press 2×6 (~80)/2×5 (~85%) )

+ 20 PullAparts between each

Metcon

Metcon (Time)

10/8/6/4/2 HSPU (RX+ Deficit)

2/4/6/8/10 Snatch power or full (135/95, RX+ 155/105)

POST WOD

Preacher Stretch, Wall Chest stretch.

Extra Credit

Optional

1-Arm DB OH Forward Lunge

3x8e

+ Ring/TRX Hip Raise + Curl 3×10

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Tabata Pushup (AMRAP – Reps)

Tabata Box Jumps (AMRAP – Reps)

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice

Tabata Sit-Ups (AMRAP – Reps)

TABATA DB thrusters (AMRAP – Reps)

TABATA DB thrusters

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Forward Bear Crawl down and back

Band Pullover x8

Band RDL x12

Lying I, Round 2: Y, Round 3: T x12

Weightlifting

Hang Power Snatch (4×3@80%)

15 situps after each working set.

Metcon

Metcon (AMRAP – Rounds and Reps)

8AMRAP:

– 8 Sumo High Pull Deadlift (115/75) (135/95 rx+)

– 8 Chest-2-Bar Pull-Up (BarMU Rx+)

– 8 Box Jump (24/20) (30/24″ Rx+)

POST WOD

Crossover Symmetry Recovery protocol

Extra Credit

Optional:

Weighted Pull-Up 4×6

+ Med Ball Push- Up 4×12