TUESDAY May 15, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

With 2.5/5# plates, I’s, Y’s, T’s, W’s x10e Then

Banded Laying Hamstring Stretch 30 sec Each position,

Banded Hip mobility 30 Sec Each Side,

Banded Lat Mobility 30 Sec Each Side


Handstand Push-ups (Strict Progressions)

***Option 1: (Goal 10 regular Pushups)

3 sets:10 Seated DB Press

2 Wall Walks (10 Second Pause at top)

30 Second Hollow Hold

***Option 2: Goal 1 Strict HSPU

3×5 toes on box pike push ups

2 x 8-12 decline push ups

2 x 8-12 Seated dumbbell presses

***Option 3: Goal 10 Strict HSPU

10 Min EMOM: 1-4 strict HSPU

*** Option 4: Goal Increased Capacity/Deficit Strict

10 Min EMOM: Add deficit or Reps to Option 4. Add Max Effort Set Kipping after Minute 10.


Metcon (Distance)

15 Second Transitions

Ski 3 Minutes

Bike 3 Minutes

Row 3 Minutes

Run 400m in 3 Minutes

For Total Meters

Mark time for 400m Run. Add 1m per second left.

6 Week Challenge Grad Notes

Scale Modify for Injuries as necessary

Cash Out

Coaches Choice Tabata

Categories: WOD

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