WOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12 Wall Balls

6 Inchworm to Pushup

3 Strict Pullups

Then Shoulder prep/Ankle Mobility. Then: 2 Rounds 5 Thrusters, 5 Pullups

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory

Metcon (Weight)

3 Sets, not for time – Slow Pace

8 Bent Over Rows

8 Glute Bridges

20 Alternating Leg V-Ups

Bent Over Row (3×8)

Glute Bridges (3×8)

CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 PushPress, L/R

5 Front Rack Squat L/R

5 Thruster L/R

80ft Overhead Walk L/R

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Burpees

50ft Walking Lunge

15 Wall Balls

400m of choice or 1km Bike.

Cash Out

Single Arm Farmer’s Carry (4x25m each arm, increasing weight)

KB or Handle Carry

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC:

10 Passthroughs

10 Around the Worlds

10 Reach Up/Downs

10 Strict shoulder Press

10 Push Press

10 Push Jerks

10 Split Jerk from Nose

Lat Stretch

Shoulder Stretch

Weightlifting

Push Jerk + Split Jerk Complex (1 Push Press, 2 Push Jerk, 1 Split Jerk)

5 sets, increasing weight. Every 2 minutes

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes, for 4 Rounds:

For Time:

Run 400m

10 Burpee Box Overs (24/20″)

15 American KB Swings (24/16kg)

CrossFit Momentum – VELOCITY

Warm-up

Core Warmup (No Measure)

Gymnastics Bear Crawl forward/back

Hollow Hold

Superman Hold

Straddle Rock to sit up and reach

Handstand Hold

Strength/Core

Half Kneeling Landmine Press or Half Kneeling DB Press (4×4)

Dumbell High Pull (4 sets, build to 10 Rep Max)

Metcon (Time)

Bar Hang

4x Max

Metcon

Metcon (4 Rounds for reps)

4×3 Minute AMRAP, Rest 1 minute after each

12 Weighted Step Ups

12 KB Swings

12 Russian Twists Each Side

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x

7 DB High Pull

7 DB Single Leg RDL

5 Seated Box Jumps

Run 200m

Weightlifting

Hang Clean Complex (2×3 of each, 2×2 of each, 2×1 of each)

Hang Power Clean, Hang Squat Clean, Front Squat
Increasing Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Deadlifts 245/165lbs

Bike, Ski, Row 12/7 Calories

Rx+ 275/195 Bike

Accessory

STRICT Pull-Ups (3×3-10 alternate with other movements)

3x 5 Low Ring Muscle Up Transitions

3×30 second Top of Dip Hold

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Dynamic WarmUp

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Row 1000m

20 Pushups

Run 600m

10 Strict PullUps

Cash Out

Metcon (No Measure)

Ab Circuit

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

7 Minute AMRAP:

30 Jump Rope

10 Leg Swings

10 Bent Over Row DBs

10 Scap Pullups or Kip Swings

Weightlifting

Bench Press (5×5, increasing)

15 Minutes on the clock.

Metcon

Metcon (Time)

For Time

21-15-9

Shoulder to OH (115/85lbs)

Toes to Bar

Row for Calories (or Bike/Ski)

Rx+ 30-20-10 135/95 Row

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll T-Spine/Lats

Then:

Plate Overhead Walk (Circle the room)

Use Plate For Dynamic Mobility

Strength/Core

Single Arm Overhead Carry (4x 25m Each Arm)

DB

Front Rack Lunge (8 Each Leg Reverse Step, DBs or KBs)

Each Leg

Hanging Leg Raise (4×6-10)

Slow and Controlled

Metcon

Plated Fun 9 Min AMRAP (AMRAP – Rounds and Reps)

With a 25/15# Plate:

9 Minute AMRAP

10 Plate Ground to Overhead

10 Squats W/Plate

10 Weighted Situps (Finish Plate OH)

10 Burpee to Plate

Run 200m w/Plate

Rest 2 Minutes
Modify weight and movements as necessary

Plated Fun 1RFT (Time)

1 Round for Time of the Above

CrossFit Momentum – CrossFit

Warm-up

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Momentum – VELOCITY

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
PARTNER STYLE!