WOD

CrossFit Momentum – CrossFit

Metcon

2018 CrossFit Games WOD: 2 Stroke Pull (Time)

5 Rounds

Run 300m

20/15 Cal (Assault bike preferable)

40′ Sled Pull (hand over hand)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Ladder drills, then PVC Warm up

Weightlifting

Push Press (10×1, 80-95% may build EMOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

w/Partner

6 TTB

5 Burpee Box Jumps

4 Squat Clean Thrusters (135/85#)

Complete Full Round then switch
Rx+ 8 TTB, 6 BBJ, 4 SQCLTH (165/115#)

CrossFit Momentum – VELOCITY

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

Mobility

Pigeon on box.

Weightlifting

Back Squat (6×3)

3 second descent, 2 second at the bottom, Fast up – Work on driving straight out of squat without bounce

Box Jumps (3 reps in between squat sets)

Advanced make them HIGH

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Farmer Carry 50m

10 V-Ups

Run 200m

Rest 2 Minutes

Metcon (Time)

1 Round for Time:

Farmer Carry 50m

10 V-Ups

Run 200m

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 5 minutes, then Foam Roll

Weightlifting

Romanian Deadlift (6×4, E: 90 seconds)

Metcon

Metcon (AMRAP – Reps)

16 Min EMOM

Min 1: Row 30 seconds hard

Min 2: 16 Jumping Lunges (8 each)

Min 3: Ski 45 seconds Moderate Pace

Min 4: Bike 20 Seconds Hard
Record Calories as reps, total reps for score

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

Metcon

Metcon (AMRAP – Reps)

EMOM x 16

Min 1: Reverse Sled Pull 50 ft

Min 2: 10 DB Push Press each Side

Min 3: 10 Squat Jumps (w/empty barbell or w/0)

Min 4: Easy Bike

Cash Out

10 Minute Max Distance Run (Distance)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Hollow Rocks,

10 Arch Rocks.

High Hips Bear Crawl Forward and Backward.

10 Inchworm to Pushup.

5 Strict Pullups or 10 ring rows.

Then, Banded Shoulder Mobility on rig.

Gymnastics

Handstand hold (10 Minute Practice)

Metcon

Metcon (Time)

4 Rounds for Time

12 PullUps

15 Power Snatch (75/55#)

200m Run

CrossFit Momentum – VELOCITY

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

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

Weightlifting

Deadlift (5×3 @ 75-85%)

**Alternate Sets with 15 Leg raises – Hands on Stantion

**All these movements can be done with Dumbbells if athletes prefer!

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

6 Pushups

4 Weighted Step Ups each Side

2 Strict PullUps or 4 Ring Rows

Rest 3 Minutes

Metcon (Calories)

Row/SKi or Bike 3 Minutes Max Calories

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x

5 Reverse Step DB Lunges w/Press Each Side

5 lateral lunges each side

5 Leg Swings each way

Run 100m

Weightlifting

Back Squat (Accumulate 35 Reps)

Accumulate 35 Reps at 72.5% in sets of 7 or less reps. Do this with as little rest as possible. Note time /rep scheme in comments. Record biggest sets/reps

Metcon

Metcon (4 Rounds for calories)

4 Rounds: 3 Minutes for Max Calories:

8 Dumbbell Thrusters Left (35/20#)

8 Dumbell Thrusters Right

8 Burpees

Max Calorie Row/Bike/Ski

Rest 1 Minute After each Round
Record Calories ONLY

Rx+ 50/35

CrossFit Momentum – VELOCITY

Warm-up

HFWU (No Measure)

Every 15 seconds for 3 minutes, alternate between these movements:

Jumping Jacks

Air Squats

Mountain Climbers

Squat Jumps

Then, Every 15 seconds for 2 minutes, alternate between these movements:

Front Plank

Superman Hold

Hollow Hold

Back Plank/Tabletop

Metcon

Boat Race (Time)

3 Rounds for Time

500 meter Row

400 meter Run

Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.

Cash Out

Tricep/Back Circuit

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Thoracic Mobility then:

3 rounds

10 RDL,

5 Hang Power Clean,

5 Front Squat,

5 Strict Press,

5 Push Jerk

W/ Empty Barbell

Weightlifting

Hang Clean and Jerk Complex (E2M x 6)

High Hang Clean + Below Knee Clean + Push Jerk + Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

45 Double Unders

9 Deadlifts (225/155#)

5 HSPU