WOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m then:

15 Small Arm Circles

15 Big Arm Circles

10x Reach side to side

10 Sampson Stretch

5 Lat Side Stretch each way

10 Leg Swings each direction

Weightlifting

Shoulder Press (3×6, increasing – Start at 65-70%)

30 Second Bar Hang after each set

Metcon

Metcon (Time)

-Run 100m

-10 DB Burpees (50/35#)

-Run 200m

-20 Overhead Walking Lunge Steps (10 Right DB Overhead, 10 Left DB Overhead) (Regionals Standard)

-Run 300m (200+100)

-30 Alt DB Snatches

Extras for Asbury Competitors

Metcon (No Measure)

Extras for Asbury:

Get used to axle bar if you haven’t yet picked it up but be smart and don’t overdo it.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

-Unweighted Split Squat – 10 Each Leg

-Rotational Ball Toss to a partner or Wall – 5 Each way

– 10 Ball Slams

-Run 100m

x3

Strength/Core Superset

Weighted Step-ups (4×8 Each Leg)

Single Arm Overhead Carry (4x25m – Heavier than last week)

DB

Metcon (AMRAP – Reps)

Side Plank Rotation – 4x 10 Each Side
Advanced with light weight

Metcon

Metcon (Time)

3 Rounds, Not for Time

-12 Superman with a 2 second pause at top

-Ski or Row 2 Minutes at consistent SPM (ideal 26-30)

-Bear Crawl 50ft or HS Hold 30 Seconds

– 8 Pushups 2 seconds down, 1 second up.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Alternating Leg Single Leg Glute Bridges

10 Alternating Bird Dogs

10 Fire Hydrants (5 each)

5 Cat/Cow

Then: Banded Shoulder Prep

Weightlifting

Back Squat (5×3, 80-85%)

20 Alternating Leg V-Ups between each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

1,2,3,4,5,6,etc

Bar Muscle Ups

Power Snatch (125/85)

Rx+ 165/110

Extras for Asbury Competitors

Metcon (AMRAP – Reps)

Practice for 3 Minute or 6 Minute AMRAP: TTB, C&J or Rowing at Comp Weights.

CrossFit Momentum – VELOCITY

Metcon

TABATA ROW (CAL) (Calories)

Tabata V-Ups (AMRAP – Reps)

Tabata Lateral Hops (AMRAP – Reps)

Over KB or cone

Tabata Deadlifts (AMRAP – Reps)

KB or DB

Tabata Ski Erg (Calories)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Russian KB Swings

10 Goblet Squats,

5 Lateral Lunge Each Side (w/KB)

5 Deck Squats

Weightlifting

Hang Clean (5×3, increasing weight)

Athletes to build to a heavy 3 rep Hang Clean- Power or Squat. Clock E2M

Metcon

Metcon (Time)

50-30-10

WallBalls (20/14#)

Russian KB Swings (24/16kg)

Extras for Asbury Competitors

Metcon (Time)

3 Rounds of 5 Burpees over Bar, 10 Thrusters at Comp Weight. Rest 90 seconds after each set

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

Run 100m

10 Bent Over Rows

10 DB Shoulder Press

10 Lateral Lunges

Strength/Core

DB Bicep Curls (4×8 – 3 second descent)

Dumbbell Bench (4×12 Alternating)

Alternating Arms Hold Other weight at top (6 each arm)

Weighted Sit-ups (4×12)

Metcon

Metcon (4 Rounds for reps)

3 x 4 Minute AMRAP, 1 minute rest between each:

8 Jumping or Reverse Step Lunges

8 Calorie Ski, Bike, or Row

8 DB Push Press
If possible, use different machine each AMRAP

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

With Feet Out of Straps, Row 250m x4

Alternate with a partner. Hold Hollow/Superman/Squat while partner works

Metcon

Metcon (3 Rounds for reps)

Partner WOD:

5 Minute AMRAP, 2 Minute Rest x 3:

One partner to complete One movement, then other partner begins next Movements. Alternate movements throughout.

10 Alternating DB Snatch (50/35#)

5 Burpees over DB

10 WallBalls (20/14#)

CrossFit Momentum – CrossFit

Warm-up

Row/KB Swing EMOM warmup (No Measure)

8 Minute EMOM

1 – Row or Ski 12/10 Cal

2- 12 Kettlebell Swing (choose weight)

Metcon

Metcon (Time)

Partner WOD: One partner to complete full round, then other partner begins one full round. 3 Rounds Each

20 Alternating DB Snatch (50/35#)

10 Burpees over DB

20 WallBalls (20/14#)

CrossFit Momentum – CrossFit

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 (4×4, E3M 72.5-77.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Power Cleans (135/95)

15 Situps

30 Double Unders

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

30 seconds Jump Rope

8/8 single leg lateral hops

15 PVC Pass Throughs

5/5 Plank Arm/Leg Lifts

Strength/Core

Tall Kneeling KB Press (Alternate arms 4×6 each)

Banded Face Pull (4×20)

Metcon (AMRAP – Reps)

Hollow Hold Flutter Kicks 4×30

Metcon

Metcon (Calories)

12 Min EMOM:

Min 1: Row Hard 30 Seconds

Min 2: Ski Hard 30 Seconds

Min 3: Bike Hard 30 Seconds

Min 4: Rest