WOD

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Partner row/plank warmup (No Measure)

Row 800m with a partner, switch every 200m. While partner rows, other partner holds plank.

Partner row/plank warmup (No Measure)

Row 800m with a partner, switch every 200m. While partner rows, other partner holds plank.

Metcon

Tabata Squat Jacks (AMRAP – Reps)

Tabata Plank (No Measure)

Tabata Box Jumps (AMRAP – Reps)

Tabata Sit-Ups (AMRAP – Reps)

Tabata Lateral Hops (AMRAP – Reps)

Over KB or cone

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Partner 3k Row

Weightlifting

Power Snatch (12 Min EMOM – 5 PSN Odd, 15 Sec L-Sit hold Even)

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP

– 10 KB Goblet Step-Up (24/16)

– 10 Pull-Ups

– 40 Double Unders

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

HFWU (No Measure)

Every 15 seconds for 3 minutes, alternate between these movements:

Jumping Jacks

Air Squats

Mountain Climbers

Squat Jumps

Then, Every 15 seconds for 2 minutes, alternate between these movements:

Front Plank

Superman Hold

Hollow Hold

Back Plank/Tabletop

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP

5 DB Burpees

10 Suitcase Deadlifts (DB or KB)

10 Box/Bench Dips

2 Min Rest after each AMRAP

CrossFit Momentum – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

18AMRAP:

– 20 Squat Cleans (115/75) Rx+ 135/95

– 20 ft HS Walk (or 40ft bear crawl)

– 20 Ball Slams (30/20) 40/30

– 20 Shoulder-2-OH

CrossFit Momentum – VELOCITY

Metcon

Day 6 of 4 Week Velocity Cycle (Time)

1000m Row

100 Jump Rope

50 Situps

40 DB Thrusters

30 Plate hops (1-2 plates stacked)

20 Slam Ball Over Shoulder (40/30)

10 Jumping Lunges Each Leg

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Day 5 of 4 Week Velocity Cycle (AMRAP – Reps)

30 seconds of work, 30 seconds of rest. 5 Rounds of each:

Ball Slams

Plank Twists

Weighted Hip Thrusters

Plate Ground to Overhead (25/15)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

17.2

One length forward skip

One length forward lunge walk

Walking rdl

Walking quad stretch

Walking frankenstein

10 bar kips

10 lying straight leg lifts (hands on stantion)

:15 I hold onto 15 I raises

:15 y hold onto 15 y raises

10 Arch rocks

10 bar kips

Complete 6-8 minutes before start of workout

5 DB RDL

5 DB High Pull

5 DB Clean

6 Hips to Bar Kipping ( or big kips)

2x 2-4 toes to bar, work on rest ratios of 5-8 seconds

3 power clean into 2 lunges each leg

2x 1-3 muscle ups (or pullups) working on counting 6-8 seconds between sets

Weightlifting

Power Clean (5×8 start @ ~50% then climb )

Rest 60 seconds after each. Athletes doing the open can skip this to get prepared.

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Ring Row

10 PushUp

10 Squat

Alternate Rounds with Partner (ping pong style)

Row 250m (Time)

Row: 250M

Alternate with partner

10 Minutes

“I Row You Row”
Record Fastest 250m time. Reset after each 250m.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Band Passthroughs

5 each band Around the world

15 band RDL

15 Band Upright rows

10 Each Bird Dog

20 Toe Reach Crunches

:20 Bar Hang

Weightlifting

Deadlift (10 Min EMOM – 1 rep, build)

Metcon

Count only lowest Round Rep Score per exercise. Alternate Start movement if more than 7 people.

Tabata Sit-Ups (AMRAP – Reps)

Tabata Snatch (AMRAP – Reps)

Tabata Snatch (Power, Muscle, or Full) (75/55)

Tabata HR Pushup (AMRAP – Reps)

Tabata Row (Distance)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Moving

– High Knee Runs

– Buttkickers

– Forward Lunge & Twist

– Skip for height

– Backward Lunge & Reach

– Skip for distance

– 1-Leg RDL Walk

– Frankenstein Walks

Weightlifting

Push Press (Work up to a heavy 3RM )

Metcon

Metcon (Time)

5 Rounds for Time:

– 12 Alternating Single Arm KB Swing (53/35)

– 12 Alternating Pistol Squats

Cash Out

3-4 Rounds:

6-10 dumbbell bent over rows

8-12 GHD back extensions or Supermans with 2 second pause at top