WOD

CrossFit Momentum – VELOCITY

Warm-up

Partner Row warmup (No Measure)

Partner 1500m Row

– Partner 1 – Row

– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists

Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.
Then Mobility/Dynamic Stretching

Metcon

Bent Over Row (3×8 -Barbell or DBs)

Dumbbell Bench (3×8 -keep one arm locked out, alternate reps)

Cherry Pickers (3×30)

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM:

Int 1: Row, Ski or Bike 15/12

Int 2: 15 Wall Balls

Int 3: 20 Weighted SitUps

Int 4: 12 Burpees
Modify Reps as needed

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 30 Seconds on, 30 seconds off, increasing speed x 4.

Then: Purple band warm up.

Blue band in rig shoulder Mobility

Weightlifting

Push Press (E2M – 6 sets total)

7 Reps at 70%

5 Reps at 75%

3 Reps at 80%

7 Reps at 75%

5 Reps at 80%

3 Reps at 85%

Metcon

Metcon (AMRAP – Reps)

4 Minute EMOM:

6 Power Cleans (135/95#)

AMRAP Calorie Row, Ski or Bike in remainder of Each Minute

Rest 2 Minutes
Count only Calories

Metcon (AMRAP – Reps)

4 Minute EMOM

10/8 Calories

AMRAP Power Cleans in Remainder of Each Minute
Score only Power Clean Reps

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

9 Minute AMRAP

250m Row/Bike or Ski

5 Half Kneeling Presses Each side

10 High Pulls Each Side

10 Dumbbell Goblet Squats

5 Cossack Squats each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes for quality:

5 Tempo Pushups (3 second descent)

10 Plank Leg Lifts Each Side

5 Weighted Step Ups Each Side

50m Reverse Sled Drag or Light Sled Push 100m

Ski Erg 20/15 Calories

Accessory

Metcon (No Measure)

Rotate through each exercise

Split Squat (4×6 each Leg)

Lateral Band on Ankles Walk 4x50ft Each Way

4×12 Controlled Hanging Knee Raises

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row, Ski or Bike 3 Minutes.

Then

10 Bird Dogs each

10 Fire Hydrants each

10 T-Spine Diagonals each

10 Cat/Cow’s

10 Deep Lunges Each Way

Then: Foam Roll Lats and T-Spine

Weightlifting

Front Squat ( E2M – 6 sets total -First week of our Wave Cycle)

Front Squat

7 Reps at 70%

5 Reps at 75%

3 Reps at 80%

7 Reps at 75%

5 Reps at 80%

3 Reps at 85%

Metcon

Metcon (Time)

4 Rounds

Run 400m or Row 500m

10 Burpee Box Jump Overs (24/20″)
Rest 2 Minutes after each round

16 Minute Time Cap

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row, Ski or Bike 3 Minutes.

Then

10 Bird Dogs each

10 Fire Hydrants each

10 T-Spine Diagonals each

10 Cat/Cow’s

10 Deep Lunges Each Way

Then: Foam Roll Lats and T-Spine

Metcon

Metcon (4 Rounds for reps)

4 Min AMRAP

Row 500m

AMRAP in remainder of time:

15 Russian KB Swings

15 Goblet Squats

**90 second rest**

4 Min AMRAP

Bike 1.2km

AMRAP in remainder of time:

15 Russian KB Swings

15 Goblet Squats

**90 second rest**

4 Min AMRAP

400m Run

AMRAP in remainder of time:

15 Russian KB Swings

15 Goblet Squats

**90 second rest**

4 Min AMRAP

500m Ski

AMRAP in remainder of time:

15 Russian KB Swings

15 Goblet Squats
Score only Swings/Squat Reps

Cash Out

50 Reps Diagonal Crunches (lay on back -knees up-alternate elbow to opposite knee)

25 Supermans

50 Flutter Kicks

25 Hollow Rocks

50 Lateral Heel Taps

CrossFit Momentum – CrossFit

Warm-up

Clean Warm-up (No Measure)

Every 30 Seconds for 4 Minutes:

empty bar or light weight

Clean DL (Stay over the bar)

Clean Pull

Clean

Push Press

Each minute, catch the Clean a little lower. Last minute should be a full Clean.
Row 500m to begin.

Mobility Coach/Athlete Choice

Weightlifting

Clean and Jerk (20 Minute EMOM)

Start close to 40% of 1RM and work up slowly, ending at no more than 85-90%.

Power is OK depending on how legs are after Murph 😉

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 Deadlifts (225/155#)

15 V-Ups

30 Double Unders

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x3

10 KB Sumo Deadlift

10 Russian KB Swings

10 Situps

Row/Ski 250m

Strength/Core

Rotate through

Single Arm Overhead Carry (4x 50ft Each Arm)

DB
Increasing Weight

Single Arm Suitcase Deadlift (4×8 (each Side))

Increasing Weight

Metcon (Time)

4x 30 Second Knee Tuck hold

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Plate Ground to Overhead

50ft Walking Lunge

30 Second Handstand Hold or Plank Hold

Rest 2 Minutes

Then:

4 Minute AMRAP

15 Plate Ground to Overhead

50ft Bear Crawl

30 Second Wall Sit

CrossFit Momentum – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partitioning is an option:

-20 rounds of 5 pullups-10 pushups-15 squats

-10 rounds of 10 pullups, 20 pushups, 30 squats

-5 rounds of 20 pullups, 40 pushups, 60 squats

Scaling Options:

-Half Murph

-Quarter Murph

-Partner Murph (Both run 1 mile, then split reps – or Both run 800m, then split reps)

-ring rows, knee pushups can be used as scales.

If running is not an option, scale to bike.

CrossFit Momentum – CrossFit

Warm-up

Hamstrings & Shoulders (No Measure)

20 Alternating Foot Pedals

10 DownDog to Pushup

10 Deep Lunge (keep hands planted, alternate legs)

10 2-point Squats

10 Hands Only inchworms – reach out beyond shoulders

10 Side Plank with Reach through

10 Standing cross body reach

10 Hands overhead Shrug and release

10 Leg swings each way

Metcon

Metcon (AMRAP – Rounds)

25 Min EMOM:

Int 1: Row 200/150m

Int 2: 10 Russian Swings (24/16kg), AMRAP V-Ups in Remainder

Int 3: Ski 12/9 Calories

Int 4: Farmer Carry 50m

Int 5: Rest
Mark Completed Rounds as Score

Hamstrings & Shoulders (No Measure)

20 Alternating Foot Pedals

10 DownDog to Pushup

10 Deep Lunge (keep hands planted, alternate legs)

10 2-point Squats

10 Hands Only inchworms – reach out beyond shoulders

10 Side Plank with Reach through

10 Standing cross body reach

10 Hands overhead Shrug and release

10 Leg swings each way

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl

Backwards bear Crawl

Lunge w/Twist

10 Hollow rocks

10 Arch rocks

5 Inchworm to pushup

5 Burpee Broad Jump

10 I-Y-T

Shoulder Mobility

Weightlifting

Shoulder Press (5×6@70%, rest no more than 30-45 seconds between)

Handstand Walk (Spend 5 min Practicing HS or HS walk)

HS Walk to be done after all 5 sets of Shoulder Press are complete

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20/15 Cal Row, Ski or Bike

15 DB Shoulder to Overhead (50/35#)

5 Devil’s Press (50/35#)