CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
5 Minute AMRAP:
3 Strict Pullups or ring rows
5 Pause Kip Swings (pause at hollow and arch)
5 Fire Hydrants each side
10 2-Point Squats
Then: Ankle Mobility 1 Minute/each side
Then:
Double Under Practice. Those learning: 4-5 minutes of coach led practice
Those with consistent Doubles, either spend time working on triple unders or 5×20-40 unbroken sets of double unders
Weightlifting
Back Squat ( 4×2, Pause 2 Seconds on first 2 sets, E2:00)
Start at ~70-75%
After first two sets, athletes do NOT need to pause for final 2 sets and may continue to increase weight
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.