THURSDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Fire Hydrants each side

10 Med Ball Squat

10 Med Ball Pushups

10 Ball Slams
(Wall ball)

Then,

Calf & Ankle mobility

Accessory

Metcon (Distance)

3 rounds for quality of:

10 1-footed Medicine Ball Chest Passes to a partner each leg

15 Overhead Medicine Ball Toss
Note total distance ball gets thrown overhead.

Metcon

2 Mile Run, Row or Ski or 10km on bike (Time)

Remain on same movement for entire distance

THURSDAY January 17, 2019

CrossFit Momentum – CrossFit

Warm-up

T-Spine Opener/Shoulder Warm Up (No Measure)

3-4 Minutes of foam rolling the lats and thoracic spine

10-15 Cat-Cow

10 Behind the Back Thoracic Twists per side.

10 Reach Roll Lift Each Side

Wall Slides x 10 @ two seconds down, two seconds up.

I’s, Y’s, T’s x 5-10 each
Then:

2 rounds:

5 Ring Swings

5 Toes to Rings

15 Air Squats

10 foot pedals each side

Weightlifting

Front Squat (5×5, Tempo at 30X1 E:2:00)

Same weight across. Work ~ 65% of 1RM for perfect form

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

20 Double Unders

AMRAP Ring Muscle Ups in remainder of min
*If you finish 30 muscle ups under 10 minutes stop when you do. Mark Rounds it took in notes.

*Score is Ring Muscle Ups (or scale)

*Scale with Jumping Ring Muscle Ups or Kipping Chest to Ring Pullups

*Other Scales can include alternating minutes dips/pullups or ring rows