WOD

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x

20 Second Bar Hang

10 Banded Pullaparts

10 Banded Press

10 Lunges

SKILL WORK

STRICT Pull-Ups (Skill Work)

Strict Pullups – where to engage, hand placement, ideal body positioning

Metcon

Metcon (AMRAP – Reps)

30 seconds on, 30 seconds off

Ski for Calories

Strict Pullups

KB Swings

Reverse Step Lunges

4 Rounds

Alternate Movements every 30 seconds

Accessory

5 Double KB Deadlifts, 30 second Farmers Hold

5 Double KB Deadlifts, 30 second Farmers Hold – x 5

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row, Ski 400m or Bike 1k

5x Each arm: 1 Single arm KB Swing, 1 KB High Pull, 1 KB Snatch

Then Wrist mobility and full snatch prep warmup

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

Snatch (10 Min EMOM, building up to Snatch Singles)

**Reps should be full squat unless otherwise noted

Min 1-3 Hang Snatch Pull + Hang Snatch + Overhead Squat

Min 4-6 : 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)

Min 1: 5 Power Cleans (135/95#) + 20 Air Squats

Min 2: 8 Burpee Box Jump overs (24/20″)

Min 3: 5 Pullups + 10 Pushups

12 Min EMOM
**If athlete completes all reps within minute, score is 1

**Lower reps of Air Squats and BBJO for newer athletes.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Down Dog to Pushup

10 Lateral Lunges

10 Spiderman Lunges

Then:

Tabata Air Squats, increase tempo each round

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

40 Jump Rope

30 Mountain Climbers total

20 Air Squats

10 Situps

Rest 1 minute after each round

Cash Out

Metcon (No Measure)

Double Tabata! 16 Intervals, Alternate between Hollow Hold, Superman Hold

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Metcon (3 Rounds for reps)

3 Rounds: 1 Minute at each Station, 20 Second Rest/Transition

Jump Rope

Heavy Reverse Sled Pull

Turkish Situps

Heavy Sandbag Over Shoulder

CrossFit Momentum – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Ping Pong with a partner – 15 Minutes

10 Toes to Bar

10 DB Snatch Each Side 50/35#

10 Squat Cleans (95/65#)

Accessory

Dumbbell Row (3×10-12)

Dumbbell Bench (3×10-12)

Single Leg RDL (3×10-12)

DB or KB

CrossFit Momentum – CrossFit

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups

Warm-up (No Measure)

Place a 10 or 15# plate on the ground

3×20 seconds on, 20 seconds off:

Step on step off the plate, increasing pace

3×20 seconds on, 20 seconds off:

Plate Hops

Weightlifting

Clean and Jerk (5×5 TNG Power Clean and Jerks EMOM)

Same weight for all 5 sets

Metcon

Metcon (Time)

5 Rounds for Time:

5 HSPU

7 Overhead Squats (95/65#)

35 Double Unders
135/95# Rx+

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds: DB Overhead Walk 50m Each Arm, 10 Supermans, 10 Slow air Squats then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.

Metcon

Metcon (AMRAP – Rounds and Reps)

3-6-9-12-15 etc.

Lunges Each Side

KB Swings

Calorie Row, Bike or SKi

12 Minute AMRAP
Rest 3 Minutes

Metcon (Time)

12, 9, 6 For time:

Lunges Each Side

KB Swings

Calorie Row, Bike or SKi

Accessory

Metcon (Time)

Coach’s Choice!

CrossFit Momentum – CrossFit

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

– Mini-Band Squats x10

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility

Weightlifting

Front Squat (5×5 across E2M )

Athlete/Coach chooses load for technique focus. Find a consistent tempo for the squats.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

1000m Row, Ski or 3k Bike

20 Burpees

20 Air Squats

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

With 2.5/5# plates, I’s, Y’s, T’s, W’s x10e Then Banded Hamstring Stretch, Banded Hip mobility, Banded Lat Mobility

SKILL WORK

Push-ups (Skill Focus)

No max reps, just 5 minutes to dial in on technique

Metcon

Metcon (Time)

3 Rounds Cindy,

6 DB Step ups Each Leg

2 Rounds Cindy

4 DB Step Ups Each Leg

1 Rounds Cindy

2 DB Step Ups Each Leg

Accessory

Metcon (No Measure)

3x 15 Banded Face Pulls Slow and controlled

3×15 Lat Pulldowns, slow and controlled

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

Snatch (EMOM, building to 1 snatch at 80-85% – no misses)

Min 1-3: 1 High Hang Snatch + 1 Snatch Balance, building

Min 4-6 : 1 Hang Snatch + 1 Snatch, Building toward 70% Min 7-8: 1 Snatch 70-80%,

Min 9-10: 1 Snatch 80-85%

For those without a max, each rep should be manageable and no misses.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

50ft Plate Overhead Walking Lunges (45/25#)

50ft Farmer Carry (50/35# DBs or KBs)

12 Weighted Situps (25/15# plate)

Rx+ Double DB or KB OH Lunges (50/35#)