CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Each Side Couch Stretch
Then:
Duck Walk,
Frog Hop,
Spiderman Lunge,
Monster Walks,
10 Single Arm DB Shoulder Press each
10 Single Leg RDL each side
Then: Ankle Mobility
Weightlifting
Clean and Jerk (1 C&J EMOM 12 Minutes (Pause below Knee))
Keep weight at or below 70% for first 6 minutes to focus on speed, then athlete may build. Full clean is ideal
Metcon
Metcon (Time)
50ft DBs Walking Lunge (At Side -50/35#)
50 Double Unders
25 DB Push Press
Run 400m
25 DB Push Press
50 Double Unders
50ft DBs Walking Lunge