CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Minutes Bike or Row
Wrist/Ankle/Front Rack/Hip/Thoracic Mobility (athlete choice) – 5 Min
2 Rounds:
5 Scap Pullups, 5-10 Kip Swings
10 Single Arm DB Press Each (10 second overhead hold after last one)
20 second Hollow Hold
20 Second Arch Hold
3-5 strict pullups
Then:
2 Rounds
10 DB Single Arm Front Squat
10 hip hinge toe touch
10 Squat Jumps
Barbell/Pull-up warm up (Close to go time)
3 Rounds
5 Empty Bar thrusters
2-4 pullups
Rest
2 rounds
5 Thrusters at working weight
2-3 Pullups at Rx for division
Metcon
Choose 19.5 or Metcon
Metcon (Time)
50 Jump Rope
25 Cal Row
25 Cal Ski or Bike
40 Jump Rope
20 Cal Row
20 Cal Ski or Bike
30 Jump Rope
15 Cal Row
15 Cal Ski or Bike
20 Jump Rope
10 Cal Row
10 Cal Ski or Bike
10 Jump Rope
5 Cal Row
5 Cal Ski or Bike
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes