CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
With Empty Bar:
2x:
10 Hang Power Cleans
10 Front Squats
10 Strict Press
5 Single Leg RDL
10 Shoulder Shrug activation with Bar overhead.
Without bar: 10x split jerk footwork progression.
Then: Mobilize T-Spine (foam roll and barbell), then Split jerk Warm up
Weightlifting
Clean and Jerk (1 Clean + 1 Pause Split Jerk +1 SJ E:2:00×6)
Pause in dip (focus on vertical torso, knees out)
Increase each round
Power or Full Clean
Metcon
Metcon (AMRAP – Reps)
3 Rounds for max reps
30 seconds on 30 seconds off, alternating movements after every interval:
Thrusters (95/65#)
Toes to Bar
Bar Facing Burpees
Calorie Ski