MONDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Row/KB Swing EMOM warmup (No Measure)

8 Minute EMOM

1 – Row or Ski 12/10 Cal

2- 12 Kettlebell Swing (choose weight)

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

30 Air Squats

20 Mountain Climbers

10 Russian KB Swings
**Rest 2 Minutes between each AMRAP

Accessory

Metcon (No Measure)

3x

10 single leg glute bridge on ball

30 second Wall Sit Hold

10 Single Leg RDL (KB or DB)

20.2


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Before Class Mobility:

Choose 1 if limited for time

Foam Roll Lats, T-Spine, quads & Calves

Crossover Symmetry

Couch Stretch 2 Min Per Side

On a plate, Calf raise to ankle stretch

Warm-up (No Measure)

1 Minute Ski -Go off and on with partners if bigger class

Then:

6 Min AMRAP:

6 reps of each

2-Point Squats

Groiners

Inchworms

Yoga pushup w/foot pedals

Ait Squat

Kip Swings

Then 1 min Ski

Then:

2 Rounds:

3 DB Thruster

3 TTB

12 Double Unders or Singles

Metcon

0.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

2: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

20.2: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

SATURDAY October 19, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

40 Med Ball Mountain Climbers

5 4-Point Squat

10 Med Ball Cleans

10 Pendulums

Metcon

Pt1: Metcon (AMRAP – Rounds and Reps)

With a partner, Ping Pong style

7 Min AMRAP:

5 Burpees

10 Power Cleans (135/95)

15 Russian KB Swings (24/16kg)

Pt.2 : Metcon (AMRAP – Rounds and Reps)

Rest 3 Minutes:

7 Min AMRAP:

10 Cal Row or Ski

5 Power Cleans (165/115)

10 Pushups

SATURDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x3

40 Med Ball Mountain Climbers

5 4-Point Squat

10 Med Ball Cleans

10 Ring Swings, increasing intensity/height each round

Metcon

Pt1: Metcon (AMRAP – Rounds and Reps)

With a partner, Ping Pong style

7 Min AMRAP:

5 Burpees

10 DBL DB deadlifts

10 Step Ups

Pt2: Metcon (AMRAP – Rounds and Reps)

With a partner, Ping Pong style

7 Min AMRAP: is

10 Cal row or ski

10 DB S20

10 Ball Slams

Friday 20.2


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Before Class Mobility:

Choose 1 if limited for time

Foam Roll Lats, T-Spine, quads & Calves

Crossover Symmetry

Couch Stretch 2 Min Per Side

On a plate, Calf raise to ankle stretch

Warm-up (No Measure)

1 Minute Ski -Go off and on with partners if bigger class

Then:

6 Min AMRAP:

6 reps of each

2-Point Squats

Groiners

Inchworms

Yoga pushup w/foot pedals

Ait Squat

Kip Swings

Then 1 min Ski

Then:

2 Rounds:

3 DB Thruster

3 TTB

12 Double Unders or Singles

Metcon

0.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

2: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

20.2: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

THURSDAY October 17, 2019


CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

5 1-arm reach overhead each side while holding bottom of squat

5 Forward Lunge Elbow Drop then Overhead Reach

10 Kneeling T-Spine Diagonals Each

10 Bird Dogs

10 Alternating Leg V-Ups

10 2 point Squats (Hold feet, raise hips, then squat again)

Weightlifting

Bench Press (5×5, E2M, Increasing weight)

Metcon

Metcon (AMRAP – Reps)

EMOM x 20:

Int 1: Row 12/9 Calories

Int 2: HS Walk 25ft or 30 Second HS Hold/Taps

Int 3: 6 Burpee Box Jump Overs (24/20″)

Int 4: Bike or Ski Medium-Hard Pace

Int 5: Rest

THURSDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Overhead Reverse Step Lunges

10 Med Ball Squat

10 Med Ball Pushups

10 Rotating Toss to Partner

Accessory

Metcon (Weight)

3 sets:

25ft 1 Arm Overhead lunge each Arm

20/15 cal Bike at easy recovery pace

10 Lateral box step overs (weighted or unweighted)

10 Tempo Dbl DB Front Squats 3211

Rest 1:00

Metcon

Velocity WOD (AMRAP – Rounds)

1000 meter row

20 Dumbbell curls

20 Dumbbell shoulder Press

20 Dips

500m Row

10 Dumbbell curls

10 Dumbbell shoulder Press

10 Dips

250m Row

5 Dumbbell curls

5 Dumbbell shoulder Press

5 Dips

WEDNESDAY October 16, 2019


CrossFit Momentum – CrossFit

Warm-up

Plated WarmUp (No Measure)

8 Min AMRAP

10 Slow Squats Pressing Plate Outward on each Squat

10 Lateral Hops on and over the plate (each way)

10 Overhead Lunge Steps

10 Plate Ground to Overhead

10 Russian Twists each way

Waiter Walk 25m Each arm

Weightlifting

Deadlift (4×5 @ 75-80% E2:30)

Stay at same weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Run 400m

12 Alternating DB Snatch (50/35#)

25ft OH Walking Lunge Left arm

25ft OH Walking Lunge Right arm

12 DB Step ups (1 DB) 24/20″

WEDNESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Row 200m

15 Kettlebell Swings

20 Air Squats

25 Situps

Then Rest 1 Minute and complete 1 Round for time

Metcon (Time)

1 Round for Time:

Row 200m

15 Kettlebell Swings

20 Air Squats

25 Situps

Accessory

Metcon (No Measure)

3x

10 Glute Bridge on ball or floor

60 second Wall Sit

10 Hands on Stantion Leg Raises w/slow descent