WOD

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

10 Shuttle Runs (25ft per rep)

20 Shoulder to Overhead (DB or KBs)

40 SitUps

60 Kettlebell Swings

80 Air Squats

100 Jump Rope

80 Russian Twists

60 Kettlebell Lunges

40 SitUps

20 Shoulder to Overhead

10 Shuttle Runs (25ft per rep)

CrossFit Momentum – CrossFit

Warm-up

FUN warmup Coach’s choice

Metcon

Granite Games Qualifier WOD 5 2017 (Time)

Partner Style or individual.

60 calorie row

80 wall ball shots

100 double unders

40 calorie row

60 wall ball shots

80 double unders

20 calorie row

40 wall ball shots

60 double unders

Wall Ball:

Men– 20lbs-10ft

Women – 14lbs-9ft

Weightlifting

DB Bicep Curls (5×5 each arm)

Tricep Kickbacks

CrossFit Momentum – VELOCITY

Metcon

Metcon (Distance)

20 Min AMRAP

Row 250m

30 Ball Hug Squats

20 DB Push Press

10 Hanging knee raises

Row 500m

20 Ball Hug Squats

15 DB Push Press

10 Hanging knee raises

Row 750m

10 Ball Hug Squats

10 DB Push Press

10 Hanging knee raises

Max distance Row in remainder of time

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

800M Run

:30 Squat Hold

5e Spiderman Stretch

:30e Pigeon Stretch

8 Squats + OH Reach

6-4 Point Squats

:30e Side Plank

Weightlifting

Snatch (5×2@90%)

Metcon

Metcon (Time)

3 Rounds for Time:

12 Squat Clean Thrusters (95/65)

8 Chest-2-Bar PullUps

4 HSPU

200M Run

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Warmup:

x2

Push Up Shoulder Tap: x 10

PVC Pass Throughs: x 10

1 Arm RKB Swing: x 10 each arm @ light weight

Suitcase Deadlift: x 10 each arm @ moderate weight

Weightlifting

Weighted Step-ups (3x8e, 35% 1 rep max Front Squat)

Shoulder Press (Behind the Neck: 3 x 10 @ 60% 1 rep max Press)

Metcon

Metcon (Weight)

10 Minutes for quality

Row: 250M @ medium pace with damper on 3 or below

Supinated Grip Bar Hang: 20 seconds

Suitcase Deadlift: x 10 each arm @ light to moderate weight

Push Up Shoulder Tap: x 10

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

:15 Swing (Choose Loading)

:15 KB Squat Left

:15 KB Squat Right

:15 KB RDL Left

:15 KB RDL Right

:15 KB Push Press L

:15 KB Push Press R

5 Minutes

Weightlifting

Back Squat (5×8 building)

Metcon

Metcon (4 Rounds for time)

Every 4 minutes for 4 rounds:

400m Run

8 Burpee Box Jump overs (24/20″)

(Box Facing)
If athlete finishes under 4 minutes, rest until the clock hits the 4 minute mark before starting the next round. All out sprint in each round.

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Weightlifting

Shoulder Press (5×3, E2M, increasing)

SKILL WORK

Rope Climb

Metcon

Metcon (Time)

5 Rounds for

Time:

– 500M Row or Run or 1/2 mile bike

– 1 Rope Climb (sc: 5 chinups or rope pullups/3 rope walk ups)

(RX+ 500M Row,

3 RC)

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Reps)

2 Minute AMRAP

50m Run

10 tire jumps or step ups

Rest 1 Minute

2 Minute AMRAP

50m Run

10 Ball Slams

Rest 1 Minute

2 Minute AMRAP

50m Run

Air Squats

Rest 1 Minute

Repeat Everything 1 more time. (2 rounds of each)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Mountain Climber

10 Push-Up

10e Split Squat

10 Full Sit-Up

30 Hip Switch Mountain

Climber

10 Push-Up + Downward Dog

10 Jumping Lunges

10 V-Ups

Weightlifting

Bench Press (4×6@80% + Band Pull-Apart 3×20)

Metcon

Metcon (AMRAP – Rounds and Reps)

14AMRAP

– 50 Double Unders

– 5 Ring Muscle Ups (Scaled:

Jumping Muscle

Ups)

– 5 Snatches (135/95) (Full Squat)

Rx+ – 70-7-7 rep scheme 155/105

CrossFit Momentum – VELOCITY

Bike Tabata (Calories)

Or Ski

TABATA Med Ball Situps (AMRAP – Reps)

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice

Tabata Jump Rope (AMRAP – Reps)

Rx+ Double Unders

TABATA KB SDHP (AMRAP – Reps)