CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 rounds:
5 Bottoms up KB half Kneeling Press Each
20 Second Hollow Hold
30 Second Wall Sit Hold
5 Cossack Squats each side
SKILL WORK
Bulgarian Split Squat (Banded 3×6 each Leg)
Half Kneeling Landmine Press or Half Kneeling DB Press (3×6 Each Side)
SKI ERG (Distance)
1 Minute Ski
Metcon
Max Meters in 15 Minutes (Distance)
Row, Ski, Bike, Run.
Athlete must do at least 200m of each
Max meters on Bike 1,000m
7:30PM
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then: Ankle/Calf warm up/mobility
Weightlifting/Strength
1- Arm Shoulder Press (KB/DB) (3×8 Each Arm)
Bent Over Row (3×8 Each Arm w/Dumbbells Knee on Bench)
Metcon
Baseline Tester (Time)
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups