WOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

20 sec Lunge Steps, 40 sec rest,

20 sec Fast lunge steps, 40 sec rest,

20 sec Jumping Lunges, 40 sec rest. Then 3x 20 sec on 40 sec rest plate hops, increasing pace.

Then, slow it down with some deep lunges & hip opening stretches.

Weightlifting

Clean (10 Min EMOM)

Cleans

Min 1-2: Tall Clean + 3 Front Squat

Min 3-4: Hang Clean Pull + Hang Clean

Min 5-6 : Hang Clean + Clean

Min 7-8: 1 Clean 80-87.5%

Min 9-10: 1 Clean 87.5%-95%

Metcon

Metcon (Time)

4 Rounds for Time:

18 Lateral Hops Over Bar

12 Deadlift 155/105

6 Shoulder to Overhead (Same Weight)
Rx+ 185/125

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Three rounds:

One-minute Jump Rope

9 Russian Kettlebell Swing

7 Walking Lunge each leg

5 Scap Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Double Dumbbell or Double KB Front Squats

50ft Double Overhead Carry (Same weights)

10 Knees to Elbows

100ft Farmers Carry (Same weight)

10 Situps

20 Min AMRAP
If weight totals less than 30lbs, use heavier KBs or DBs for farmer carry

Cash Out

Glute Bridges (3×8-12 – unweighted)

Advanced – heels on wallball

Fire Hydrants (3×8-12 each)

Slow and Controlled

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Minute Row, Bike or Ski

10 Sampson Stretch, 10 Lateral Lunges, 10 Inchworm to pushup

2 Min Row, Bike or Ski increased intensity

10 Lunges, 10 Skater Bounds, 3 Wall Walks

1 Min Row Bike or Ski increased intensity

Metcon

Metcon (5 Rounds for reps)

5 Rounds for Reps

45 Seconds: Max Box Jumps

45 seconds: Max Ball Slams

45 seconds: Max Goblet Squats

45 seconds: Max Cal Bike, Row or Ski

90 Seconds Rest

Accessory

Front Rack Lunge (3×16 steps total (walking) Front Rack DBs or KBs)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 on, 30 off x 5: Ski

Gymnastics Warm Up

Metcon

Metcon (Time)

10 Rounds for Time, each – alternate round with a partner:

1 Bar Muscle Up (scale w/jumping, banded or C2B)

2 Pushups

3 Pistol Squats Each Side

4 Alternating Leg V-Ups

Cash Out

Front Rack Lunge (3×16 steps, Barbell in Front Rack – AHAP)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Dumbbell High Pulls e/a

10 Dumbbell RDL e/l

10 Dumbbell Shoulder Press e/a

10 Cal Bike Row or SKi

8 Minute AMRAP

Weightlifting

Snatch (10 Min EMOM)

Min 1-2: Hang Snatch Pull + Tall Snatch + Overhead Squat

Min 3-4: Hang Snatch + Snatch Balance

Min 5-6: Hang Snatch + Snatch Min 7-8: 1 Snatch 72.5-82.5%

Min 9-10: 1 Snatch 82.5-87.5%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

9 Deadlifts (225/155#)

12/9 Calories Row Bike or Ski

15 Goblet Squats (24/16kg)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

30 sec on 30 off x 3 each

Ring Rows

Pushups

KB Swings

Row/Bike or SKi

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

2, 4, 6, 8, 10 reps of:

Strict Pullups

Burpee Broad Jumps

DB Snatch Each Side

10x jump rope of that round
**Example on the jump rope. At the end of the round of 4’s, 40 jump rope. At the end of the round of 10’s, 100 jumps.

Metcon

Metcon (Time)

Row of Undisclosed Length 🙂

2k Row (Time)

Max Effort 2k Row

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 DB High Pull each, 5 DB Press each, 10 DB Bent over Row, 10 Situps, Jump Rope 30 seconds x3

Metcon

Metcon (6 Rounds for time)

Every 3 Minutes x 6 rounds complete for Quality:

15 KB Sumo Deadlifts

Sled Pull, Push or Heavy Ball/Sandbag Hug Carry 50m

10 Hollow Rocks

Accessory

Metcon (No Measure)

3 Rounds:

1 Leg Glute Bridges – 8 each

30 Second Superman Hold – Rest as needed

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2
Then: PVC/Box Rack Mobility

Weightlifting

Clean (10 Min EMOM)

Min 1-3: Tall Clean + Clean Pull + Hang Clean

Min 4-6: Hang Clean + Clean

Min 7-8: 1 Clean 72.5-82.5%

Min 9-10 : 1 Clean 82.5-87.5%

Metcon

Triangle of Sprints (9 Rounds for calories)

3 Rounds for Max Calories:

20 Seconds Bike, Rest 1:40

3 Rounds for Max Calories:

20 Seconds Ski, 1:40 Rest

3 Rounds for Max Calories:

20 Second Row, 1:40 Rest
*MUST reset machines after each effort.

*If more than 12 athletes, have 2nd wave of athletes start at 1:00, 3:00 etc..

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded lat side stretch

Banded High Pulls

Banded RDLs

Weightlifting

Shoulder Press (3×5@75-77.5% E2:30)

Immediately following each set, hit 10-15 Slow reps strict press with weighted PVC or 5lb DBs

Metcon

Metcon (Time)

600m Run

20 PullUps

400m Run

15 pullups

200m Run

10 Pullups
Rx+ w/weight vest

CrossFit Momentum – VELOCITY

Warm-up

TGU warm up (No Measure)

5 Min AMRAP

3 Half Turkish GetUp each arm

5 Downward Dog to Pushup

15 Goblet Squats

100m Run

Metcon

Velocity WOD T (AMRAP – Rounds and Reps)

20 Minute AMRAP

40ft Farmer Carry

10 KB Swings

10 KB Press Each Side

10 Russian Twists

20 Air Squats

Cash Out

Coach’s choice