WOD

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Every 15 seconds for 12 intervals alternate between:

Mountain Climbers

Air Squats

Reverse Step Lunges

Reach up Reach Downs

Then: Run 400m

Strength/Core

Superset the 3 movements. Example 1 set RDL, 1 set Step ups then 1 set Core work then repeat 4x

Single Leg RDL (4×6 each leg – 3 second descent, fast up)

DB or KB

Weighted Step-ups (Lateral Step 4×6 Each Leg)

Weighted or Unweighted, build from last week

Ring Plank hold (4×30 seconds)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

15 Minute AMRAP

A: Row for Calories

B: 1 Round:

8 Burpees

10 Hanging Knee Raises or TTB

12 Ball Slams

*Switch after every round.
Score is Reps plus calories. 30 reps per round

Cash Out

Coach’s choice abs

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Alternate movements each interval tabata style for 16 intervals:

-Plank Hold

-Bottom of the squat Hold (stay active in position)

-Hollow Hold

-Bottom of the pushup Hold (stay active in position)

Metcon

Metcon (Time)

100 Jump Rope

50 Situps

50 ft Farmer Carry

50 ft Bear Crawl

50 Push Ups

50ft Bear Crawl

50 ft Farmer Carry

50 Situps

100 Jump Rope

Cash Out

Metcon (Calories)

Reverse Double Tabata:

10 seconds on 20 seconds rest

Bike/Row/Ski for Calories

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Banded Lateral Walks + Squats with a short band

Then 3 Rounds: 10 V-Ups

10 Supermans

1-5 strict pullups

Then: Couch Stretch 90 seconds each side

Weightlifting

Back Squat (Accumulate 30 reps at 70% )

Accumulate 30 reps at 70% in as little time as possible while doing sets of 3-6 reps at a time. Athletes to record time and rep scheme

Metcon

Metcon (Time)

10-1 Descending Ladder for Time:

Toes to Bar

Power Cleans (135/95)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m run

10 DB High Pull Each Side

Single arm Dumbbell Sotts press – 5 each side

15 DB Goblet Squat

Weightlifting

Snatch Balance (3×2, increasing -weight from floor)

Snatch (5×2, increasing E2M)

Weight can be dropped between reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Run 200m

15 Box Jump Overs (24/20″)

15 Push Jerk (135/95lbs) Rx+ 155/105#

CrossFit Momentum – VELOCITY

Warm-up

Slam Ball WarmUp (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)
Then, Banded Shoulder Mobility

SKILL WORK

Metcon (AMRAP – Reps)

EMOM x 9

Min 1: Hanging L-Sit Hold 15 seconds plus 15 second bar hang

Min 2: PVC Banded Lat Pull Downs – 12-15 reps

Min 3: Arch Hold 20 Seconds
Then do Below Pullup Work

Pull-ups (8 sets of 2-6 Strict)

One more set from last week. Every 45 seconds to 1 minute per set. pick number of reps you can sustain for all 7 sets

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP:

2-4-6-8-10, etc

-Russian KB Swings

-Goblet Squats

-Lateral Hops over KB

Rest 2 Minutes

6 Minute AMRAP:

2-4-6-8-10, etc

-Russian KB Swings

-Goblet Squats

-Lateral Hops over KB

Rest 2 Minutes

4 Minute AMRAP:

2-4-6-8-10, etc

-Russian KB Swings

-Goblet Squats

-Lateral Hops over KB
Finish round of 2’s – 6 Reps

Finish Round of 4’s -18 Reps

Finish Round of 6’s -36 Reps

Finish Round of 8’s -60 Reps

Finish Round of 10’s -90 Reps

Finish Round of 12’s -126 Reps

Finish Round of 14’s – 168 Reps

CrossFit Momentum – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

45 seconds at Each Station x 4, 20 second transitions

-Toes to Bar

-Power Snatch (125/85)

-Sandbag Carry for Distance (Every 5ft equals a rep) (150/100)

-Ski Erg

CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Metcon

Metcon (3 Rounds for reps)

3 Rounds, 1 minute at each station, 1 minute rest after each round:

-Weighted SitUp

-Jump Rope

-Dips

-DB Snatch

-Ski Erg

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes of shoulder Mobility with the bands on the rig

Then: 3 rounds

10 Scap Pullups or Kip Swings

10 Hollow Rocks

10 Arch Rocks

5 Scorpions Each side

SKILL WORK

Pull-ups (6-10 sets EMOM 1 Strict + 2 Kipp/Butterfly + 3 C2B)

Metcon

Metcon (Time)

10 Deadlifts @ 50% of 1RM

10 Bar Facing Burpees

Rest 1 Minute

x5

For Time

CrossFit Momentum – VELOCITY

Warm-up

Bear Crawl Warm-up (No Measure)

Forward Bear Crawl

Backward Bear Crawl

Forward Lunge with Elbow Drop

Backward Lunge Rainbow Reach

Shuffle Down & Back

Side Lunge & Twist

1 Leg RDL Walk

Inchworm

Bear Crawl Warm-up (No Measure)

Forward Bear Crawl

Backward Bear Crawl

Forward Lunge with Elbow Drop

Backward Lunge Rainbow Reach

Shuffle Down & Back

Side Lunge & Twist

1 Leg RDL Walk

Inchworm

Tall Kneeling KB Press (4×10)

Strength/Core Superset

Tall Kneeling KB Press (4×10)

50m Sled Pull (4 sets, building as heavy as possible)

50m Sled Pull (4 sets, building as heavy as possible)

Metcon (AMRAP – Reps)

Cherry Pickers

4×30

Metcon (AMRAP – Reps)

Cherry Pickers

4×30

Metcon

Metcon (4 Rounds for reps)

4 Minute AMRAP

Farmer Carry 50m (KBs)

Max Reps Wall Balls in Remainder

Rest 1 minute

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

With a KB:

5 Minute AMRAP

5 Half kneeling Press each arm

5 Single Arm KB Swings each

5 Overhead Squat each arm

5 Single Leg RDL each side

Weightlifting

Snatch Balance (3×3, increasing)

Weight taken from floor

Snatch (5×3, increasing or work technique)

Metcon

Metcon (Time)

3 Rounds for Time

10 Pistol Squats (5 Each)

10 Russian KB Swings (32/24kg)

30 Double Unders
Rx+ 30 UNBROKEN Double Unders each round