CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 small arm circles forward + backward
10 Big Slow Circles each direction
Reach up reach down x10
Reach side to Side x 10
10 Inchworm to Pushup
10 Samspon Stretch
10 Squat with Overhead Reach
Quad Stretch each side.
Wrist Mobility then 3 x 30 second HS Holds.
Gymnastics
Pull-ups (12 Min EMOM)
12 Min EMOM
Min 1: 1 Strict + 2 Kipping/Butterfly + 3 C2B
Min 2: 15 Hollow Rocks
Scales: 1 Negative + 2 Kip Swings or 1 strict plus 2 kipping pullups. 1 Negative plus 2 banded pullups
** Athletes who were successful last week in EMOM may add 1 rep of each or 1 rep to kipping. Example: 2 strict, 3 kipping/butterfly, 4 C2B or 1 strict, 3 kipping, 3 c2b.
Metcon
Metcon (Time)
40 Front Rack Lunges total (135/95#)
30 Handstand Pushups
20 Front Squats (same weight)
10 Plyo PushUps
5 Rope Climbs
Scaling Options:
25 Ring Rows or 15 Chin Ups Regular Pushups for Plyo, Goblet Squats/Lunges, Box HSPU or DB Press
Also if volume of high skill movements is an issue, 15 HSPU and 3 rope climbs can be a scale