CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m at an easy pace
Then: 2 Rounds
5 inchworm + Pushup
10 OHS with PVC
10 Perfect Push Press (PVC)
15 Good Mornings or Hip Extensions on GHD
30 seconds each side Banded Front Rack Stretch
Weightlifting
Push Press (1RM)
12 Minutes to build to 1RM
Empty Bar 8-10 Reps
5 Reps at 50%
3@60-65%, 2@75-80%, then start hitting singles as you build.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Rx use squat cleans
Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans to scale. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips
Men: 115 lb.
Women: 75 lb.
Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups
Men: 75 lb.
Women: 55 lb.