TUESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Metcon

Metcon (Time)

Teams of 2:

70 Calorie Row, Bike or Ski

70 Wall Ball Shots

70 Plate Ground to Overhead

70 Burpees

70 Calories on different machine

20 Minute CAP.
1 person working at a time

Accessory

Metcon (No Measure)

3x of each

8-12 each side 1 Arm DB Rows (hand/knee on bench)

8-12 Banded (PVC) Lat Pulldowns

30 Second Ring Plank Holds (feet on box or bench for advanced)

TUESDAY October 15, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Ankle/Hip Mobility Coach’s Choice, then

With Small Band under Knees:

Banded Forward Walk

Banded Backward Walk

Lateral Banded Walk

15 Squats

10 Hollow Rocks

10 Supermans

Weightlifting

Back Squat (5×4@80-85%%)

E2M

Metcon

Metcon (Time)

3 Rounds:

14 Calorie Row

10 Wall Balls (20/14#)

6 Chest to Bar (Scale w/chin over)

Right into 2 Rounds:

12 Calorie Bike

8 Med Ball Squats (40/30#)

4 Bar Muscle Ups (Scale w/C2B)

MONDAY Velocity


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x2

Row, Bike or Ski 1 minute

Reverse Lunge w/Elbow Drop & OH Reach x6e

10 Fire Hydrant Each

10 Scorpion

Downward Dog w/ Push- Up x 8 Each

Metcon

Metcon (4 Rounds for reps)

3 Min AMRAP, rest 1 Minute:

15/12 Cal Ski or Bike

8 Double Dumbbell or KB Deadlifts

12 Ring Rows

8 Double Dumbbell or KB Deadlifts

Max Effort 25ft Shuttle Runs
24/18 cals for advanced

Accessory

Farmer’s Carry (6x 75ft for quality – Rest as needed. )

Build each set to As Heavy as Possible.

MONDAY October 14, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Calorie Row/Ski/Bike

Then:

3x

20 passthroughs

30 second HS Hold or DBs overhead hold

10 Wall Facing Squats

Ankle/calf mobility

Weightlifting

Clean and Jerk (15 Min EMOM, 1 Clean & Jerk.)

May increase, building to a heavy C&J for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

– 40 Double Unders

– 12 OH Squat (95/65)

– 6 Handstand Push Up
Rx+ 12 HSPU and 115/80

Compare to 2/27/19

HEATS AT 10:15 and 10:40 ONLY!


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Green band Lat stretch on rig – Hamstring Floss

Ski 12-15 Cals at Moderate Pace

THEN:

2 Rounds:

10 PVC/Band Lat Pull Downs

5 KB High Pulls Each Side

5 Bottoms Up Press each Side

10 KB RDL

10 Leg Swings Each Way

10 Scorpions Each Way

THEN:

Ski 12-15 Cals at Fast Pace

Warm up Empty bar with C&J or Snatches then work to working weight. Find your burpee strategy.

Then, 5 minutes before you begin, at a fast pace

5 G20

5 Bar Facing Burpees

3 G20

3 Bar Facing Burpees

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

SATURDAY October 12, 2019


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 (Time)

5 Rounds:

12 Back Squats (1/2 Bodyweight)

200m Run

9 Toes To Bar

Rest 90 Seconds

Cash Out

Skill Work athletes’ choice

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

SATURDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm up

Box Warm Up (No Measure)

3x

5 Step Ups Each Leg

90 degree pike walk around box each way

5 Box Jumps or Broad Jumps

5 Inchworms with feet on box (no pushup)

5 Single Leg Squats to Box (sit on box)

200m Run

Metcon

Metcon (Time)

100m Run

200m Row

50m Sled Drag or Push

200m Ski

10 Cal Bike

Rest 3 Minutes

x 3

Cash Out

Dumbbell Bench (5x 8)

FRIDAY -TBD-WAITING FOR OPEN ANNOUNCEMENT


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Green band Lat stretch on rig – Hamstring Floss

Ski 12-15 Cals at Moderate Pace

THEN:

2 Rounds:

10 PVC/Band Lat Pull Downs

5 KB High Pulls Each Side

5 Bottoms Up Press each Side

10 KB RDL

10 Leg Swings Each Way

10 Scorpions Each Way

THEN:

Ski 12-15 Cals at Fast Pace

Warm up Empty bar with C&J or Snatches then work to working weight. Find your burpee strategy.

Then, 5 minutes before you begin, at a fast pace

5 G20

5 Bar Facing Burpees

3 G20

3 Bar Facing Burpees

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

CLASS CHOICE VELOCITY WOD OR OPEN WOD

Warm-up

Warm-up (No Measure)

Green band Lat stretch on rig – Hamstring Floss

Ski 12-15 Cals at Moderate Pace

THEN:

2 Rounds:

10 PVC/Band Lat Pull Downs

5 KB High Pulls Each Side

5 Bottoms Up Press each Side

10 KB RDL

10 Leg Swings Each Way

10 Scorpions Each Way

THEN:

Ski 12-15 Cals at Fast Pace

Warm up Empty bar with C&J or Snatches then work to working weight. Find your burpee strategy.

Then, 5 minutes before you begin, at a fast pace

5 G20

5 Bar Facing Burpees

3 G20

3 Bar Facing Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Russian KB Swings

15 Wall Ball Shots

10 Hanging Knee Raises

400m Run, Row, or Ski

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes