SATURDAY July 1, 2017
CrossFit Momentum – CrossFit
Metcon
Metcon (5 Rounds for reps)
Teams of 3. 4 minute AMRAP at Each Station:
1)Heavy Sled Push
2)Stone/Heavy Med Ball ground to shoulder
3) Ski Erg
4) 7 GHD Sit-ups/10 Pistol Squats
5) Assault Bike for Calories
FRIDAY Velocity
CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 Min AMRAP
50 Calorie Row (Rest while partner works)
50 Lateral Lunges (Wall Sit while partner Works)
50 Ball Ground to over the shoulder (Hold Ball Overhead or at Chest While partner works)
50 Step Ups (Alternate)
50 pushups (plank while partner works)
FRIDAY June 30, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Push-Up Complex x5 each
(Regular, Hand Release, +
Shoulder Press, + Arm
Hanger)
Scorpion x6 each
Bottom of Ring dip Deep Hold :20 (feet can stay on ground if needed)
Iron Cross x6 each
Ring Push-Up x8 (can keep rings high)
Swimmer Holds :20 each
CrossOver Reverse Crunch x10 each
Weightlifting
Overhead Squat (Overhead Squat 5×3@85% )
+ Pull-Ups 4x Max Effort
(alternate with squats)
For those without a max Overhead squat work to a heavy set of 5, then do 2-3 sets of 3 at that weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
5 Clean & Jerk (135/95)
5 TTB
POST WOD
Upper body Cool Down (lats, triceps, hands behind back, Down Dog)
Extra Credit
Snatch Pull (5×5@ 115%)
THURDSAY June 29, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll – Full Body
Lat and upper thoracic
emphasis
Gymnastics
Handstand Walk
HS Walk Skill
– Wall Walks
– Lateral Wall Walks
– Partner foot hold
HS Walks
– Wheelbarrel Walks
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 5 rounds
– 250M Row
– 8 Handstand
Push-Ups
Today’s Scale is 2 Wall Walks
POST WOD
5 min recovery row. Low damper, focus on pushing feet into platforms
THURSDAY VELOCITY STRENGTH
CrossFit Momentum – VELOCITY
Weightlifting
Back Squat (5×3, E2M increase weight as you go)
Shoulder Press (Single Arm 2x max reps each arm)
Metcon
Back Squat (70 rep at 30% of 1RM, rest as needed. Not for time)
Every time you break, Run 100m
WEDNESDAY June 28, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Banded Air Squats
Banded Walks (forward/ backward/lateral)
5e Spiderman (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 (40 metronome back squat (4 count) at 60%)
(10minute Cap, rest as needed) Change sets and reps accordingly.
Metcon
Metcon (Time)
5 Rounds for Time:
– 10 Thruster (95/65)
– 10 Burpees over the Bar
POST WOD
Seated Glute Stretch, Static Iron Cross, Seated quad stretch, laying knee hug to chest (30 seconds of each)
Extra Credit
Press from Split (4×8)
GHD Back Extensions (3×10)
Wednesday Velocity
CrossFit Momentum – VELOCITY
Metcon
Metcon (3 Rounds for reps)
5 Min AMRAP
Row 500m
AMRAP in remainder of time:
5 Slam Ball over shoulder (40/30)
5 Situps
90 second rest
5 Min AMRAP
Bike 1 Mile or 3 min (whichever is shorter)
AMRAP in remainder of time:
10 Slam Ball over shoulder (40/30)
10 Situps
90 second rest
5 Min AMRAP
400m Run or 500m Ski
AMRAP in remainder of time:
15 Slam Ball over shoulder (40/30)
15 Situps
TUESDAY June 27, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
Forward Bear Crawl down
and back
Band Passthrough x8
Band RDL x12
Lying I, Round 2: Y, Round 3: T x12
Weightlifting
Hang Power Snatch (4×5 @ 75% (E2M))
Metcon
Metcon (Time)
3 Rounds for Time:
10 Pullups
20 Box Jumps (24/20)
30 Russian Kettlebell Swings (32/24kg)
40 Air Squats
POST WOD
Jog end of murph loop.
Extra Credit
Weighted Pull-ups (4×6)
+ Med Ball PushUp
4×12
MONDAY June 26, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
Reverse Lunge w/ Floor Touch x6 each
Drop Squats x 6
Side Lunge x6 each
In Place Pause & Jump x6
Inverted Toe Touch x6 each
Jumps for max height x6
Iron Cross x6 each
Pendulums x6 each alternating
Weightlifting
Deadlift (4×6 @ 80-85%)
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
POST WOD
Tricep Stretch, Arm to Wall stretch
Extra Credit
Metcon (Weight)
Optional
1-Arm DB OH
Forward Lunge
3x8e
+ Ring Hip Raise + Curl 3×10