CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
Row, Ski 400m or Bike 1k
5x Each arm: 1 Single arm KB Swing, 1 KB High Pull, 1 KB Snatch
Then Wrist mobility and full snatch prep warmup
Snatch Warm Up (No Measure)
w/barbell (or PVC for beginner athletes):
10 Bent Over Row
10 Snatch Grip Deadlifts
5 High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Behind the Neck Press
5 Snatch Balance (1/4 Squat Catch)
5 Snatch Drops
5 Sotts Press
Weightlifting
Snatch (10 Min EMOM, building up to Snatch Singles)
**Reps should be full squat unless otherwise noted
Min 1-3 Hang Snatch Pull + Hang Snatch + Overhead Squat
Min 4-6 : Hang Snatch + Snatch, Min 7-8, 1 Snatch 72.5-82.5%, Min 9-10 : 1 Snatch 82.5-87.5%
Metcon
Metcon (AMRAP – Rounds)
Min 1: 5 Power Cleans (135/95#) + 20 Air Squats
Min 2: 8 Burpee Box Jump overs (24/20″)
Min 3: 5 Pullups + 10 Pushups
12 Min EMOM
**If athlete completes all reps within minute, score is 1
**Lower reps of Air Squats and BBJO for newer athletes.