WOD

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.

Weightlifting

Clean Pull/HPC complex (1 Hang Clean Pull, 1 HPC, 1 PC, 2 Push Press)

5 sets E2:30

Start at a moderate weight, then build.

1 Hang Clean Pull, 1 Hang Power Clean, 1 Power Clean + 2 Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Pullups

3 HSPU

3 Weighted Step Ups Each Leg (50/35#)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x:

Ski or Bike 1 Min,

5 DB High Pull Each Side,

5 DB Half Kneeling Press Each Side,

3 Turkish Situp Each Side (1/2 turkish getup)

Metcon

Metcon (AMRAP – Reps)

EMOM x 25

Min 1: 7 DB Burpees

Min 2: 12/9 Cal Ski

Min 3: 5 Turkish Situps Each Side

Min 4: Bike 12/9 Cals

Min 5: Rest
Scale reps if needed to give athlete rest time within the minute.

Score all completed Minutes as 1 rep

Cash Out

Extended time Romwod, Yoga, or Foam Roll Session

CrossFit Momentum – CrossFit

Warm-up

30-20-30 (No Measure)

Run/Row: 400/500M

30 Banded Air Squats

20 Pass Throughs

30 Banded Overhead Squats (PVC)

Weightlifting

Back Squat (Back off Week 5×5@ 65-70% E2M)

10 V-Ups between each set

Metcon

Metcon (Time)

For Time:

Row 1k

Bike 3k

Ski 1k

CrossFit Momentum – VELOCITY

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Metcon

Metcon (Time)

70 Calorie Row

60 Lateral Jumps over KB

50 Russian KB Swings

40 Russian Twists w/medball

30 Double Dumbbell Deadlifts

20 Ball Slams

10 Over Unders

Cash Out

Coach’s Choice

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Scapula Pullups

10 Hollow Rocks

10 PVC Banded Lat Pull Downs

10 PVC pass throughs

10 Arch rocks

10 Kip Swings (bar or rings)

10 PVC Reach up Reach down

10 PVC Snap to Hollow

10 V-Ups

10 Scapula Pullups

SKILL WORK

Muscle-ups (12 minutes of Skill. )

Athletes with muscle ups can EMOM after Min 4

Muscle Up Progressions x3 rounds

0-2 Min: Focused Banded or feet on box Transition Work. Focus on false grip and catching low in the dip.

2-4 Min: 8 Hollow Rocks + 8 Ring Swings

Modify Banded work with 5 pullups and 5 dips

Metcon

Metcon (Time)

3 Rounds for Time:

20 Thrusters (75/55)

15 Russian KB Swings (24kg/16kg)

200m Run

Rx+115/75

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #4 (No Measure)

25m Overhead Carry Each Arm

10 Hand on Bench DB Rows each Side

10 Toe Reach Crunch

5 Lunge with Twist each Side
Then Row, Ski Bike or Run 4 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute ascending Ladder

1,2,3 etc reps of:

Pullups or Ring Rows

Weighted Situps

Plate Overhead Walking Lunge Steps (Each Leg)

Rest 3 Minutes:

Metcon (Time)

Decending Ladder for Time:

Start where you finished (Example if you finished round 7 in first AMRAP, go 7-1 reps of each for time.

Cash Out

DB Bicep Curls (3×12-15)

Tricep Kickbacks (3×12-15)

Bent Over Row (3×12-15)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x

15 Air Squats,

10 x Sampson Stretch

5 Pushups

3 Strict Pullups

Weightlifting

Shoulder Press (Build to a 3 Rep Max over 12 Minutes)

Then complete 2x max effort sets at 50%

Shoulder Press (Max Reps at 50%)

Metcon

Metcon (4 Rounds for time)

Every 4 Min x 4

Row or Ski 250m or Bike .5km

8 Burpee Box Jump Overs (24/20)

8 Toes to Bar
Rx+ 10 BBJO and 10 TTB

Goal of ~2 min per round

CrossFit Momentum – VELOCITY

Warm-up

Run 600m then:

Dynamic Warm up Routine

Strength/Core

Metcon (AMRAP – Reps)

2 Minute Abs- 20 seconds each no rest

Flutter Kicks

Toe Reach Crunch

Scissor kicks

Suitcase crunches

Rest 2 min, then repeat

Metcon

Metcon (Time)

10-20-30-20-10 for time:

Bike, Row or Ski for Calories

Air Squats

Single arm DB Shoulder to Overhead (total reps)

CrossFit Momentum – CrossFit

**October is Breast Cancer Awareness Month. Lets crank up that fundraising! Barbells for Boobs is coming right up!!

Warm-up

Warm-up (No Measure)

3x

100m jog

5 Single Leg Glute Bridge Each

5 Fire Hydrants Each

5 Single Leg Toe touch each

5 Leg Swings each way

5 super slow pushups

Weightlifting

Deadlift (3×3 at 82.5-87.5% E3:00)

No bounce controlled reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min

5 Unbroken TNG Power Clean and Push Jerks (135/95#)

25 Unbroken Double Unders
Only unbroken sets will count. If athlete breaks a set, rest and repeat. To scale, double unders may be broken up but goal of unbroken clean and jerks.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Bike, Row or Ski 3 min. Every 30 seconds, increase the intensity. Start first 30 seconds at a easy pace.

Then with a DB:

2x

8 Single Arm DB Press Each

8 RDL Each Leg

8 Russian Twists Each

8 Goblet Squats

8 Lateral Lunges

Metcon

Metcon (AMRAP – Reps)

30 Seconds of work, 30 Seconds of rest. 5 Intervals at each station before rotating. Rest 90 seconds between movements:

Station 1: Row

Station 2: Burpees

Station 3: Alternating Leg V-Ups

Station 4: Plank Row w/dumbbells

Cash Out

Metcon (Time)

400m medball run

rest 2 min

400m run w/out medball