WOD

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (AMRAP – Reps)

40 seconds on, 20 second transition:

StepUps

KB SDHP

Russian Twists

5 Rounds

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Calorie Row

Fire Hydrant x10 each

“W” Hold :15

“W” Raises x15

Forward Hip Circles x10 each

“T” Hold : 20

“T” Raises x15

15 Calorie Row

Backward Hip Circles x10 each

“Y” Hold :25

“Y” Raises x15

Hamstring Kicks x10 each

“I” Hold :30

“I” Raises x15

Weightlifting

Bulgarian Split Squat (3x8e)

Banded RDL (3×15)

Metcon

Metcon (Time)

5 Rounds for Time:

– 3 Deadlift (225/155) Rx+ 275/205

– 6 Handstand Push Up

– 9 Pull-Up

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Small Band Glute Prep Warm Up

Metcon

Deadlift (EMOM 10 – 3 Deadlift)

Warm Up to working weight, then stay or build during the 10×3

Cash Out

1000m Row (Time)

Max Effort 1000m Row
Rest 3 minutes

Bike 1 Mile for Time (Time)

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (Time)

Chipper Wednesday

50 Air Squats

50 DB Push Press

50 Situps

50 Reverse Lunges

50 Weighted Hip Thrusts

50 Cal Row

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

40 Red Ball Mountain Climbers

5 4-Point Squat

10 Ball Slams

10 Scap pulls on pullup bar

Gymnastics

Muscle-ups (Ring Skill Progression, then 5 min EMOM max effort)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By Clean, with some spice

Warm up to 65% of your 1RM Clean

Min 1: 10 Burpee’s

Min 2: 1 Clean

Min 3: 10 Burpees

Min 4: 2 Clean

Min 5: 10 Burpees…

WOD is over when you cannot finish the burpees or cleans in the minute.

Min Work Capacity is 8min
Note WEIGHT in comments

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Jumping Jack

Complex

6 Squat Lunge Lunge Complex

30 Shoulder Taps (from Pushup)

6 each inverted toe touch

6 2 Point Squats

6 Bent Over Row to Flat Press

12 Ball Slams

6 Ball Jump Overs

8 each Diagonal Chops

Weightlifting

Shoulder Press (3×8@70% E2M)

Metcon

Metcon (Time)

5 Rounds for Time:

– 5 Thruster (135/95)

– 100m Sprint (down to first corner of yellow condos and back)

– 15 Toes-2-Bar

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Bike Tabata (Calories)

Tabata Box Jumps (AMRAP – Reps)

TABATA SQUAT ROW (AMRAP – Reps)

Tabata Lateral Hops (AMRAP – Reps)

Over KB or cone

Tabata Ball Slams (AMRAP – Reps)

30/20#

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Leg Swings x5 each leg each way

Sampson Stretch x5 each leg

x2

30 Second Handstand Hold (Wall Facing)

15 Second Hollow Hold

15 Second Arch Hold

Weightlifting

Clean (3×5 @65%)

Technique focus

Clean Pull (3×5@115%)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Barbell Lunge 95/65 Total steps

Sit-Ups

** 2 Wall-Walks after each round

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

20 Cal Row

15 Wallballs

10 Jumping Lunges

4 Min Rest

10 Min AMRAP

30 Single Unders

20 Situps

10 Pushups

CrossFit Momentum – CrossFit

Barbell Cycling

Power Clean (5×10 @ ~60-65% of 1RM (R:60))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners

18AMRAP

– 24 Thrusters (95/65)

– 24 Box Jump Overs (24/20)

– 24 Calorie Assault Bike, Ski Erg or Row

– 24 Toes-2-Bar

* Break up any way

Athletes may start on different movement if more than 2 pairs want the assault bike.