MONDAY December 24, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

1 Min Banded Shoulder mobility on Rig Each Side

1 Min Couch Stretch Each Side

Then, with a Dumbbell:

5-7-9 reps of each:

DB Press Each Arm

DB High Pull Each Arm

DB RDL Each Side

DB Russian Twist Each Side

DB Goblet Squat

DB Snatch each side

DB Overhead Squat Each Side

Then: Specific Warm Up for Each Movement


“12 Days of CrossFit” (Time)

“12 Days of CrossFit”

1 Power Snatch (115/75 Rx+155/105)

2 Ring Dips (Muscle Ups Rx+)

3 Shoulder to Overhead

4 PullUps (C2B Rx+)

5 Hang Squat Cleans

6 Hand-Release Pushups

7 Deadlifts

8 Sit-Ups (GHD Sit-Ups Rx+)

9 Russian Kettlebell Swings (32kg/24kg)

10ft Rope Climb (20ft men’s Rx & Rx+)

11 Wall Balls (20/14)

12 Oz. Beer! Or 12 Cal Assault Bike!

Done like the song….1 Power snatch, then 2 dips, 1 power snatch, then 3 S2O, 2 Dips, 1 Power Snatch, etc….last round does the whole list from 12-1.
Scale Accordingly! Athletes can do everything with DBs instead of Barbells as a modification

Categories: WOD

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