WOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

PVC

Passthroughs

Back Squat

Good Morning

Twists

Overhead Forward Lunge

Lat Stretch

Calf Raises/Active Stretch for Calves/Ankles

Weightlifting

Hang Power Clean ( Warm up to 75%, then 5×2 (E2M))

Metcon

Metcon (AMRAP – Rounds and Reps)

10AMRAP

– 60 Double Unders

– 30 Wall Balls (20/14>10′)

POST WOD

Suggested Cool Down: Rollout quads/Calves

Extra Credit

Strict Toes-To-Bar (4×6)

Push-ups (4x Max Reps)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl

2 Point Squat

Childs Pose

Foam Roll Lat

Foam Roll Glute Medius

Foam Roll Quad

Partner Front Rack

Stretch w/barbell

Weightlifting

Front Squat (2×10 @ 67.5%, 2×8 @75%)

Metcon

Metcon (Time)

12-10-8-6-4-2

– Hang Squat

Clean (115/75)

– Box Jumpover

(24/20)

(RX+ Unbroken HSCl at 65% of 1RM 30/24)

POST WOD

Suggested Cool Down: 5 minute Jog then 1 Minute Couch (Wall) Stretch Each Side

Extra Credit

Optional For After Class

Shoulder Press (3×10)

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Tabata Lunges (AMRAP – Reps)

With Ball hug to chest

Tabata Pushup (AMRAP – Reps)

Tabata Sit-Ups (AMRAP – Reps)

Tabata Box Jumps (AMRAP – Reps)

TABATA DB thrusters (AMRAP – Reps)

TABATA DB thrusters

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

– 60 Jump Rope

– 15 Band Upright Row

– 15 Band Overhead Squat

Weightlifting

Snatch (Warm up to 70%, then 3/3/1/1 increasing weight. )

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP:

– 400M Run

– 20 Burpees

– 10 Chest-2-Bar

Pull-Ups

POST WOD

Suggested Cool Down: Lax ball under foot & Lat Stretch

Extra Credit

Optional for after class

Chest-To-Bar Pull-ups (5×5 strict)

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP

10 DB Front Squats

10 DB Burpees

10 Russian Twists (w/one DB or plate)

Rest 90 Seconds after each round.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Moving

– High Knees

– Buttkickers

– Forward Lunge & Twist

– Skip for height

– Backward Lunge & Reach

– Skip for distance

– 1-Leg RDL Walk

– Monster Walks

Weightlifting

Push Press (Push Press 5×6@70%)

Metcon

Metcon (AMRAP – Reps)

Partners:

20min EMOM -Partners switch EVERY Minute

1 – :30 ME Calorie Row

2 – :30 ME Thrusters (75/55)

* Score is total calories + total reps

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

15-12-9-6-9-12-15

KB Deadlift

Box StepUps

Situps

CrossFit Momentum – CrossFit

Warm-up

Warm Up #3 (No Measure)

10 Kip Swings or Scap pulls

10 Explosive Hips

10 Ball Slams

10 Hollow Rocks

10 Arch Rocks

2 Rounds

Weightlifting

Deadlift (5×8 @ 65-70%)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Small Band Glute Prep Warm Up

Metcon

Back Squat (EMOM 10 – 5 Back Squats)

Warm Up for 12 min to working weight, then stay across for the EMOM

Cash Out

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2x

40 Mountain Climbers

30 Jumping Jacks

6 Four Point Squat

5 Spiderman Each

5 Scorpion Each

8 Arm Hangers

8 Lateral Lunge Each

10 Burpees

Weightlifting

Hang Power Snatch (1 RM)

10 Minutes

Back Squat (3×7 @ 60% w/4 second pause)

Active bottom position. Rest only 60 sec. after each set

Metcon

TABATA ROW (CAL) (Calories)

Tabata Double Unders (AMRAP – Reps)

Tabata Ball Slams (AMRAP – Reps)

30/20#