CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Ankle/Calf Prep then:
Short Band Glute Prep (lateral walks, forward/backward walks, Squats)
Banded Shoulder Activation (Pass throughs, Pullaparts, Presses, Lat Stretch)
then Barbell Warm Up
Barbell Warmup (No Measure)
5 Minute AMRAP
(Work with the barbell or up to 75lbs)
1 Deadlift
1 Clean Pull
1 Power Clean
1 Front Squat
1 Strict Press
1 Push Press
1 Push Jerk or Split Jerk
Weightlifting
Clean and Jerk (1RM)
One lift every 2:30 for 7 rounds
Progression: 75%, 80%, 85%, 90%, 95%, then just under previous max, then just over previous max then keep increasing if you can.
Metcon
Metcon (AMRAP – Reps)
3 Minute EMOM:
6 Clean & Jerks at 50% of 1RM, AMRAP Burpee Box Jump Overs in remainder (24/20″)
Rest 1 Minute
Metcon (AMRAP – Reps)
3 Minute EMOM
6 Burpee Box Jump Overs, AMRAP C&J in remainder
**May be Power/Push Jerk
*Score BBJO only in part 1
*Score C&J only in part 2