Day: July 10, 2019

CrossFit Momentum – CrossFit

**Today’s Workout is in honor of Lennis Osorio, a CrossFit Momentum member, friend and family member who passed away 3 years ago after fighting a battle with cancer. Lennis touched the community in many ways, she had a sweet and joyful spirit and would light up any room. Please keep her in your mind today throughout the workout.

Warm-up

Warm-up (No Measure)

x2:

20 second bar Hang

50ft overhead carry each side

10 Hollow Rocks

10 Leg swings each way

10 wall facing squats

Weightlifting

Farmer’s Carry (Build to a heavy 25m Farmer Carry)

Spend 12-15 Minutes building

45 second plank hold after each set

Handles to be used, Emphasize setting breath, tight core throughout, engaged shoulders to prevent swaying.

Metcon

“Go Hard or Go Home for Lennis” (AMRAP – Rounds and Reps)

Teams of 2: AMRAP 10 Minutes

Athlete A: 30 Double Unders, 15 Cleans (full squat)

Athlete B: Row for Meters

Options for Loading (65/95/135)

“Over, Under, and Up for Lennis” (AMRAP – Reps)

Teams of 2: 7 Minute Clock

5 Minute AMRAP:

“Over Your Partner” Burpees

At the conclusion of 5 min, athletes will lock feet and transition to AMRAP Partner situps as possible.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

7 Min AMRAP:

5 Lateral Step Ups Each Side

5 count Pushups to Box

5 Box Jumps.

5 KB High Pull Each Side

5 Goblet Squats

Metcon

4 Round VELOCITY Fight Gone Bad (4 Rounds for reps)

1 Minute Max Reps at Each Station

Wall-ball shots, (reps)

Sumo deadlift high pulls, (KB)

Box jumps, 20-inch box (reps)

Push presses, DBs. (reps)

Row (calories)

1 Min Rest after Each Round

Accessory

Metcon (No Measure)

EMOM x 9

Int 1: 6-8 DB Romanian Deadlift @ 3011

Int 2: 6-8 Cossack Squats @ 3111

Int 3: 6-8 Deficit Push-Ups@ 21X1