WOD

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

2.  10 rounds

5 burpees

10 push-ups

15 squats

3.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

4.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

5.  12 minute amrap

200m run

15 squats

15 push-ups

 

6.  7 min burpees

 

7.   4 rounds

20 squats

15 push-ups

1 v-ups

 

8.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

9.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

10.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

30 seconds on 15 second transition:

– Ski

– Kang Squat w/ empty bar in back rack

– DB High Pull -Alternate arm at 15 seconds

https://www.youtube.com/watch?v=C6kQRA3pEws

Weightlifting

Power Clean + Squat Clean (EMOM x 10 – 1 Power Clean + 1 Squat Clean)

~75-80% of 1RM. Stay at same weight for all 10 sets. Not to max out

Metcon

Metcon (Time)

4 Rounds for Time:

200m Run

20 Goblet Squat (24/16kg)

10 Kettlebell Snatch (24/16kg)
Kettlebells may come from floor or hang

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x

200m row

5 Push ups

5 air squats

10 hanging Knee raises or situps

Mobility: Intro to Couch Stretch or modified couch stretch

Weightlifting

Back Squat (5×5 Back squat (weight across))

Deload for experienced at no more than 65%. New you work technique. Option to Sub for DBL KB Front Squats or goblet squats

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Ball Slams

10 Pushups

50ft Overhead Carry w/KB or DB- Heavy with correct form

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

Warm-up (No Measure)

3x

30 Second Jumping Jacks

30 Second Air Squats

30 Second Inchworms

30 second Bar Hang

Metcon

One full tabata of each movement before switching

Tabata Ring Rows (AMRAP – Reps)

Tabata Burpees (AMRAP – Reps)

Tabata Ski Erg (Calories)

Tabata Overhead Squats (AMRAP – Reps)

Perfect technique Only. PVC, Weighted PVC or Empty Barbell.

Tabata Plank (No Measure)

For added difficulty, hold superman during the “rest”

7:30PM

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 2 Minutes

Then:

Hook Green band on pullup bar

2x 30sec Each side

1) “Elbow in” Shoulder Stretch

2) Banded Lat Stretch

Hook band at hip height

60 seconds each side

1) Banded Hamstring Stretch

2) Banded Samson Stretch

Strength/Core

Single Arm Farmer’s Carry (3x 25ft each arm – Heavy Kettlebell)

Alternate Farmer Carry set with

3×8 Pushups – Deficit/weighted if necessary

3×15-30 second Plank Hold

Metcon

Metcon (Time)

20 Box Step Ups (w/weight if possible)

20 Russian KB Swings

300m Row/Ski

Rest 2 Minutes

20 Box Step Ups (w/weight if possible)

20 Russian KB Swings

300m Row/Ski
Each round to be done with intensity. Find a box height/weight that is appropriate to continue moving.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Start at Garage door side Each Round

8 Minute AMRAP

1 length High Hip Dynamic Bear Crawl

8 Wall Facing Squats

5 Walking Samson Stretch Each Leg

Monster Walk

30 Second HS Hold

Weightlifting

Increase weight each round if possible. Focus on touch n go reps. 15 minute Clock

Shoulder Press (5-5-5)

Push Press (5-5-5)

Push Jerk (5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

5 HSPU

10 TNG Power Clean (Athlete Choice weight)

25 Double Unders
**Unbroken Reps on everything. Choose weight wisely, choose scales for DU’s and HSPU Wisely. Mark weight used in notes

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 2 Minutes

Then:

Hook Green band on pullup bar

2x 30sec Each side

1) “Elbow in” Shoulder Stretch

2) Banded Lat Stretch

Hook band at hip height

60 seconds each side

1) Banded Hamstring Stretch

2) Banded Samson Stretch

Strength/Core

Single Arm Farmer’s Carry (3x 25ft each arm – Heavy Kettlebell)

Alternate Farmer Carry set with

3×8 Pushups – Deficit/weighted if necessary

3×15-30 second Plank Hold

Metcon

Metcon (Time)

20 Box Step Ups (w/weight if possible)

20 Russian KB Swings

300m Row/Ski

Rest 2 Minutes

20 Box Step Ups (w/weight if possible)

20 Russian KB Swings

300m Row/Ski
Each round to be done with intensity. Find a box height/weight that is appropriate to continue moving.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Romanian Deadlifts (Barbell)

10 Scorpions

10 V-Ups

Row 250m

*Slow and controlled first round, each round increase tempo

Weightlifting

Deadlift (5×3, increasing from 70% up to 82.5%)

Clock E2M

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

1-2-3-4-5-6-7-8-9-10

Burpee Box Jumps (24/20″)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

25ft Each

Samson Stretch

Hamstring stretch

Opposite foot to opposite hand kick ups

Lateral Shuffle

Then:

Jump Rope Technique & Practice. Substitute for fast plate step ups

Weightlifting

Metcon (No Measure)

New YOU:

Teach Shoulder Press and Push Press and then…

4 Super Sets of

6 KB Bent over row

6 KB High Pull

6 KB single arm Push Press

Metcon

Metcon (Time)

4 Rounds

40 Jump Rope – Scale to 30 seconds

10 DB Push Press Each arm or 15 Med Ball Push Press

10 pull-ups or ring rows

20 Sit ups

CrossFit Momentum – CrossFit

Metcon

Metcon (8 Rounds for time)

Every 3 Minutes for 8 rounds:

250m Ski or Row (or .4 mile bike if all are taken)

5 Single Arm DB Thrusters each arm (50/35#)

1 Wall Climb
Track finish time for each round