WOD

CrossFit Momentum – CrossFit

Metcon

Metcon (AMRAP – Rounds)

25 Min EMOM

Minute 1: Row 200/150m

Minute 2: 8-10 Burpees

Minute 3: 12 GHD Situps or V-Ups

Minute 4: 15 Ball Slams

Minute 5: Handstand Hold 30 Seconds

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

TEAM WOD!

IN Teams of 2 or 3:

1 Partner to hold a plate throughout entire workout

Ski 100 Calories

150(100) Kettlebell Swings

1 KB Overhead Carry 100m (other partner does not need to hold)

100 Wall Ball Shots

100 Step Ups or Box Jumps

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

2 Rounds Strict Cindy

Couch Stretch 1 Min Each Side

Weightlifting

Front Squat (3×10, start set 1 at 65%)

Rest 2 Minutes after each set. Heavier than 3 weeks ago

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Front Rack Lunges 95/65

30 Double Under

(rx+ 135/95)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds: 45 Seconds On, 15 Second Transition

-Plank Hold

-Bike

-Lateral Lunges – 5 -8 seconds per side

Weightlifting

Back Squat (5×5 Tempo 2021)

20 Russian Twists between Each Round

–CrossFit Regulars can do Front Squats from Class

Metcon

Metcon (Time)

5 Rounds:

Run 200m

20 Ball Over Shoulder

15 Situps

10 DB Press

20 Minute Cap

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

DB Overhead Walk 50m Each Arm

10 Kip Swings or Scap Pulls (or 5 Ring Rows)

5 Snap to Hollow

10 Supermans

Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.

Strength/Core

Alternate through movements

Bent Over Row (4×10)

Tall Kneeling KB Press (3×8 Each Side Alternating each Rep)

GHD Back Extensions (3×12 )

Or Supermans

Metcon

Metcon (Time)

Toes to Bar

Lateral Burpees over Bar

Push Press (115/75#)

1,2,3,4,5,6,7,8,9,10 of each

12 Minute Cap
If Time Cap is Hit, time is 12 minutes plus 1 second per rep missed.

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #3 (No Measure)

10 Kip Swings or Scap pulls

10 Explosive Hips

10 Ball Slams

10 Hollow Rocks

10 Arch Rocks

2 Rounds
Then Run 400m

Strength/Core

PullUp Skills (AMRAP – Rounds)

Pull-Up Skill Work

9 Minute EMOM

1 – 10 Bar Kips or 15-25 second bar hang

2 – :30 Hollow Hold

3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)

Metcon

Metcon (AMRAP – Reps)

10 Min EMOM

Min 1: 6 Burpee Box Jumps or Step ups (4 to scale) Then Air Squat in Remainder of Minute

Min 2: Rest/Hold Plank

Rest 3 Minutes

Metcon (Distance)

10 Min EMOM:

Min 1: Row, Ski or Bike 1 Minute

Min 2: Rest

CrossFit Momentum – CrossFit

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x15 each foot

– Mini-Band Forward Diagonal Step x15 each foot

– Mini-Band Backward Diagonal Step x15 each foot

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility

Weightlifting

Back Squat (Tempo 32X1 5×3 E2M)

Metcon

Metcon (Time)

4 Rounds

100ft Farmer Carry (32/24kg’s each)

5 Power Cleans (165/115)

1 Rope Climb
Rx+ 205/135 sq cleans

2 legless rope climbs

5 rounds

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

8 minute AMRAP

Row Ski or Bike 1 Minute

8 reverse step lunges total

8 5-count air squats

8 V-Ups

Strength/Core

Half Kneeling Landmine Press or Half Kneeling DB Press (4×6 each)

Bent Over Row (4×6 Each)

Knee/Hand on Bench

Hanging Leg Raise (4×8)

Metcon

2 rounds of each

Metcon (2 Rounds for reps)

-4 Minute AMRAP

4 Pushups

8 KB Swings

100m Run

*1 Minute Rest*

-4 Minute AMRAP

4 KB Swings

8 Goblet Squats

100m Run

*1 Minute Rest*

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each, 5 Cossack Squats Each Side

Weightlifting

Clean (10 Min EMOM – 1 Clean, increasing)

2 Second Pause Below Knee

Metcon

Metcon (Time)

50 Single Arm DB Clean & Jerk – (50/35)

40 PushUps

30 Alternating DB Snatch

20 HSPU

10 DB Overhead Squats
Rx+ : Today’s misfit WOD

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Walking Lunge Down and Back w/Twist

Inchworm Walkout to DownDog

Lateral Lunge

10 Wall Facing or Pole Holding Squats

Metcon

Tabata Ball Slams (AMRAP – Reps)

30/20#

TABATA Air Squats (AMRAP – Reps)

Tabata Sit-Ups (AMRAP – Reps)

Tabata Step Ups (AMRAP – Reps)

Tabata Mountain Climbers (AMRAP – Reps)

Scale Plank Hold