19.5

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Bike or Row

Wrist/Ankle/Front Rack/Hip/Thoracic Mobility (athlete choice) – 5 Min

2 Rounds:

5 Scap Pullups, 5-10 Kip Swings

10 Single Arm DB Press Each (10 second overhead hold after last one)

5 DB Front Squats each side

20 second Hollow Hold

20 Second Arch Hold

3-5 strict pullups

Barbell/Pull-up warm up (Close to go time)

2 Rounds

5 Empty Bar thrusters

2-4 pullups

Rest

2 rounds

5 Thrusters at working weight

2-3 Pullups at Rx for division

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

SUNDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 minute Foam Roll: 30 Cherry Pickers, 3 each way arch to hollow rolls, 7 Pushups, 15 Air Squats, 3 rounds

Metcon

Metcon (AMRAP – Reps)

30 Min EMOM

Int 1: 30 Seconds Plate Ground to Overhead

Int 2: 8 Burpee Box Jumps or Step ups

Int 3: 15 Russian KB Swings

Int 4: 15/12 Cal Ski

Int 5: Rest

Cool Down

Warm-up (No Measure)

ROMWOD – 15 Minute session.
Log into romwod.com and choose a 15 minute session as a recovery.