WEDNESDAY July 18, 2018

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

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x of each: 30 Seconds on, 15 Second Transition:

Ski Erg

Air Squats

Hollow Hold

Strength/Core

Single Leg RDL (4×8 each leg)

DB or KB

Front Rack Lunge (Backward Step 4×6 Each Leg)

Weighted Sit-ups (4×8-12)

Athletes to hold feet for partner. Weight to be heavier – 25-35# for ladies, 45-55# for Men

Metcon

Metcon (Time)

Alternating Ladder

10-1 Reps of

Russian Kettlebell Swings

1-10 Reps Burpees

Ex. 10 KB Swings, 1 Burpee, 9 KB Swings, 2 Burpees….until 1 KB Swing and 10 Burpees

Cash Out

Coach’s choice abs