CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
200M MB Run (20/14)
55 Jump Rope
45 MB Russian Twists
35 Ball Slams (red ball)
25 MedBall Situps
15 Burpees over Ball
5 Hanging Knee Raises
SATURDAY July 8. 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 minute jumping jack complex
6 Arm circles forward
6 Arm circles backward
6 Straight leg kicks per side
5 Wrist Rocks each, each way
10 Reverse Lunge OH Reach
8 I’s, Y’s, T’s
4 Scorpions each way
10 T Push- ups
Metcon
Metcon (Time)
21-15-9
– Burpee Box Jumpover (24/20)
– Ring Dip
– 400M Run or Row after each round
FRIDAY VELOCITY
CrossFit Momentum – VELOCITY
Metcon
Metcon (4 Rounds for reps)
4 Min AMRAP
50 Jump Rope then
AMRAP in remainder:
5 DB Strict press Each Arm (Single DB)
10 Russian Twists
90 Second Rest
4 Min AMRAP
50 Jump Rope then
AMRAP in remainder:
10 DB Snatch
10 DB Squats (single DB at Chest)
Repeat entire workout
(2x each AMRAP)
Score AMRAP Separate for each round
FRIDAY July 7 .2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x2
3 Position Reach Worlds Greatest Stretch x3 each
Lateral Lunge x10 each
PVC Passthroughs x10
Figure 8s x5 eachdirection
Field Goals x15
Weightlifting
Shoulder Press (8×5 EMOM)
Metcon
Metcon (AMRAP – Reps)
8AMRAP Clean
Ladder:
10 @ 95/65
8 @ 115/75
6 @ 135/95
4@ 175/115
2 @ 195/135
ME @ 225/155
Rx+ 115/75, 135/95, 185/125, 205/155, 225/175, 255/195
THURSDAY July 6, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 400m
Leg Swings x8e
4-Point Squat x6
Downward dog w/ Push-Up x8
Lateral Lunge x6e
Low Squat Hold w/ Reaches x5e
Inchworm x6
Lunge w/ Elbow Reach x5e
Weightlifting
Front Squat (6×4 @ 87.5%)
Metcon
Metcon (Time)
10 Rounds for Time:
– 5 Barbell Thrusters (115/75)Rx+ 135/95
– 3 Back Rack Box Step-Up each leg (Same bar) 20″
– 3 Chest to Bar (1 Rope Climb Seated to legged Rx+)
SPECIAL EDITION TABATA THURSDAY
CrossFit Momentum – VELOCITY
Tabata Sit-Ups (AMRAP – Reps)
Tabata Goblet Squats (AMRAP – Reps)
Hold the Slam Ball or use KB at Chest
Tabata Ball Slams (AMRAP – Reps)
30/20#
Tabata Row (Distance)
Tabata WallBalls (AMRAP – Reps)
14/10
WEDNESDAY JULY 5, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll – Full Body
Lat and upper thoracic
emphasis
Gymnastics
10 min to work on weakest gymnastics movement. May do this EMOM style.
Ex 20ft handstand walk every minute for 10 min, or 3 kipping pullups EMOM
Metcon
Metcon (Time)
8>1
– Deadlift(155/105) Rx+ 185/125
– MB Sit-Up
1>8
– Power Snatch (105/65)Rx+ 135/95
– Squat Clean
WEDNESDAY!
CrossFit Momentum – VELOCITY
Metcon
Metcon (Time)
In any Order, 20 min Time Cap
3 Rounds
10 KB Swings
.25 Mile Bike
10 Step Ups
200m Run
10 Pullups
200m Row
Happy 4th of July!
CrossFit Momentum – CrossFit
Metcon
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
MONDAY, July 3, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds Jump Rope
10 Arm Circles Forward
10 Arm Circles Backward
10 Arm Crosses
10 Torso Twists
10 leg swings each side
10 Downward Dogs
:45 Jump Rope
10 Shoulder Band Dislocates
15 Band Pull Aparts
10 Air Squats
8 I,Y,T,W
:45 Jump Rope
Weightlifting
Clean and Jerk (Squat Clean & Jerk 2×4 (~80%), 3×2, (~85%), 4×1 )
Squat Clean &
Jerk 2×4 (~80%),
2×2, (~85%), 2×1 (~90%)
Metcon
Metcon (Time)
100 Double Unders
40 OH Walking Lunges (45/25)
40 SitUps
60 Double Unders
40 SitUps
40 OH Walking Lunges
20 Double Unders