CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Small Band around knees.
Lateral Walks
Forward/Backward
Squats.
Then 2 rounds
5 Cossack Squats each Side
10 Single Leg unweighted RDL each Side
5 Squat Jumps.
Then Squat mobility coach’s choice
Weightlifting
EMOM x 10 (5 Rounds)
Int 1 – 4 Back Squats
Int 2 – 2 Front Squats
Weight for front and back squats to be the same.
Add 5-10lbs to last week or work at 80-85% of Front Squat for both front and back.
These should be difficult
Weightlifting
Back Squat (record here)
Front Squat (Record here)
Metcon
Metcon (AMRAP – Reps)
EMOM x 12
Int 1: 12/9 Calorie Bike
Int 2: 7 Power Cleans (135/85#)
Rx+ 205/135#
*Only if more than 8 in class the Rower to be used.
*Athletes Must be off Bike at 45 seconds, if not through Calories use Calories accumulated at that time.