CrossFit Momentum – CrossFit
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Gymnastics
Handstand Push-ups (E2M x 6: 3-7 Strict HSPU + 30 Sec top of ring Hold)
*Modify Reps as needed to work most difficult range of motion.
*Scaled: 3-7 Strict Dbl KB Press + 30 Second top of ring or box Hold
Metcon
Momentum’s Split Triplet (Time)
5 rounds:
1 pegboard ascent or 7 Strict Pullups
50 double-unders
10 DB hang snatches (50 | 35 lb.)
10 DB hang clean and jerks (50 | 35 lb.)
Time cap: 20 minutes
*We modified the DU’s from 100 to 50. Beginner athletes 50 singles or 25 attempts.
*We also modified the weight 80/55 to 50/35.
*Advanced athletes may work the split snatches and split jerks
*1 Pegboard ascent out of the 5 rounds would be considered Rx. Strict pullups for the rest of the rounds ok.