WOD

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min TEAM AMRAP

1000m Row

50 Wall Balls 14/10

50 Cal Bike

30 Pullups

20 Knee Ups

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

Weightlifting

Bench Press (Bench Press 5×8@65-70%)

Metcon

Metcon (Time)

9-6-3

– Weighted Step Ups Each Leg (35/25lbs) Kbs or Dbs

– Burpees

– Strict HSPU

30 Double Unders after Each Round

Rx+ 4″ Deficit and 50/35lbs

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (Time)

15-10-5

Row (Calorie)

DB Thrusters

Rest 3 Min

15-10-5

Row (Calorie)

DB Thrusters

Cash Out

300 Single Unders (Time)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Monster Walk

Alternating Hamstring Stretch

Knee Hugs

Inchworms

Scorpions 5 each side

Wall walk-Ups x3

SKILL WORK

Rope Climb (Skills)

Weightlifting

Clean Pull (Clean High Pull 4×5)

Metcon

400m Run (Time)

Max Effort 400m Run
4 Rounds. Rest 1 min after each.

Rx+ 6 Rounds. 20 Min Cap

Record best time and total

500m Row (Time)

Max Effort 500m Row
Option if raining or athlete needs to

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Small Band Glute Prep Warm Up

Metcon

Deadlift (EMOM 10 – 5 Deadlift)

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

Cash Out

1000m Row (Time)

Max Effort 1000m Row
Rest 3 minutes before 500m

500m Row (Time)

Max Effort 500m Row

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

Paused Front Squat (4/4/2/2 (65-67.5-72.5-75%))

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Full Squat on Snatch

()

Metcon (Time)

20-15-10-5

Ring Dips

Full Cleans (135/95)

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (Time)

Chipper for Time:

50 Ball Slams

50 Box Jumps/Step Ups

50 Static SitUp Arm Pumps

50 Lateral Lunges

50 Wall Balls

20 MIN Time Cap

CrossFit Momentum – CrossFit

Don’t Forget, REEBOK !!! Will be here tonight (Tuesday)! You can try on Nano 7’s and WOD in them! Also lots of prizes/giveaways!

Warm-up

Warm-up (No Measure)

400m Run then:

2x

40 Med Ball Mountain Climbers

5 4-Point Squat

10 Med Ball Slams

10 Scap retractions (on pullup bar)

Weightlifting

Hang Power Snatch (4-4-2-2 (15 situps immediately after each set)R:2M)

4@70%

4@72.5%

2@75%

2@77.5%

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

TABATA SQUAT ROW (AMRAP – Reps)

Tabata Pushup (AMRAP – Reps)

TABATA KB SDHP (AMRAP – Reps)

TABATA Weighted Hip Thrusts (AMRAP – Reps)

Tabata Row (Distance)

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

3-6-9-12-15-etc reps of the following

-DB Squats

-DB Push Press

-Pull-Ups

-Situps

4 Min Rest

8 Min AMRAP

-250m Row

-50 Jumprope
Note weight.

Score total rounds and reps