CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
400m Run
6 C2B With Band
20 Steps DB Walking Lunges
20 Hollow Rocks
20 Supermans
20 Situps
WEDNESDAY May 10, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Jog
Ring Warm Up (No Measure)
2 Skin the Cat
5 Dips or pushups
5 Hips to Rings or Ring Swings.
2 Wall Climbs
10 Hollow Rocks
Turkish Get Up (Skill then up to heavy 1RM each side)
As part of warm up
Gymnastics
Ring Progressions:
Ring Pullups
Ring Dips
MU Transitions
Ring Swings
Metcon
Metcon (Time)
3 Rounds For Time:
7 Deadlifts ( 225/155) RX+:315/225,
14 Box Jumps (24/20)Rx+ 30/24
21 Hand Release Push-Ups
TUESDAY May 9, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Mountain Climbers
15 Floor Shoulder Press
15 Band Upright Row
20 Crossover Mountain Climbers
10 Push Up + Floor Press
10 Band Shoulder Press
Weightlifting
Bench Press (5×4 @ 82.5%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10AMRAP
10 Toes-2-bar
10 OH Squat (95/65)
5 Sandbag or SlamBall Over
the Shoulder (50/25)
Rx+ 15 TTB each round
Tuesday tabata
CrossFit Momentum – VELOCITY
Metcon
Tabata Ball Slams (AMRAP – Reps)
30/20#
TABATA Kettlebell Swings (AMRAP – Reps)
Russian
TABATA Weighted Hip Thrusts (AMRAP – Reps)
Tabata V-Ups (AMRAP – Reps)
Bike Tabata (Calories)
MONDAY May 8. 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
200M Row
12 MB Thruster
12 MB Russian Twist
300M Row
6e MB Lunge & OH Press
12 MB Clean & OH Press
Weightlifting
Clean and Jerk (5×3@82.5% (Every 2min30 sec))
Full Squat on Clean. Push or Split Jerk OK
Metcon
Metcon (Time)
For Time:
30 Burpee Pull-Ups
30 Handstand Push-Ups
30 Full-Sit-Ups
RX Plus – GHD Sit-
Ups
MONDAY Velocity
CrossFit Momentum – VELOCITY
Warm-up
Metcon
10 Minute AMRAP – Jumping Cindy (AMRAP – Rounds and Reps)
5 Ring Rows
10 Box PushUps
15 Air Squats
30 Jumprope
Rest 3 minutes after AMRAP before starting next metcon.
Metcon (Time)
2 Rounds
Run 400m
25 Situps
SATURDAY
CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
15 SDHP
40ft 1-Arm Farmers Carry Left
40ft 1-Arm Farmers Carry Right
15 Russian KB Swings
15 Goblet Squats
40ft 1-Arm Farmers Carry Left
40ft 1-Arm Farmers Carry Right
250m Row
SATURDAY May 6, 2017
CrossFit Momentum – CrossFit
Warm-up
()
Metcon
Metcon (Time)
4 Rounds for Time:
– 10 Deadlifts (225/155) Rx+ 275/205
– 10 Pullups (Rx+ 5 Bar Muscle Ups)
– 10 V-Ups
– 5 Burpee Broad Jumps
Accessory
Metcon (Time)
3x
40ft Overhead Carry Right
40ft Overhead Carry Left
5 DB Press Right
5 DB Press Left
5 Upright Row Right
5 Upright Row Left
FRIDAY VELOCITY
CrossFit Momentum – VELOCITY
Metcon
Metcon (Time)
25-20-15-10
Row for Cal
PullUps
DB Push Press
FRIDAY May 5, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x2
Jump Rope :60
Reverse Lunge w/OH reach x6e
Assisted Pistol Hold :15e
Downward Dog w/ Push Up x8
15 PassThroughs
Then: Snatch Warm-Up
Weightlifting
Hang Power Snatch, Hang Snatch, Powr Snatch, Snatch (5x Complex, athlete may increase)
Metcon
Metcon (3 Rounds for reps)
3 Minute AMRAP
24 Double Unders
12 Pistols
2 Minute rest between rounds