Day: September 11, 2019

CrossFit Momentum – VELOCITY

Warm-up

Cindy + Ankles up. Warm Up (No Measure)

Run: 200M

2 Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Movement – Ankles Up

Ankles

Knees

Hips

Trunk (Rotation/flexion/Extension

Shoulders

Wrists

Neck

Active Quad Stretch

Metcon

Metcon (Distance)

24 Minute AMRAP

Accumulate max meters on row, ski, bike, & run.

Rules: Must go at least 400m on each (or 1.2km bike)

Bike counts as 400m per 1.2km

Can be done in any order

Accessory

300 Reps Abs

Coach to Lead

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

12 Calories

5 4pt Squats

5 Cossack Squats Each

5 Single Leg unweighted RDL Each

9 Calories

5 Squat w/1 arm reach overhead each side

5 Samson Stretch Each

5 Leg Swings Each Way

6 Calories

5 2pt squats

5 Jumping Lunges Each

5 Scorpions each way

Then:

Rack Mobility

Weightlifting

2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2Mx5 -Build from ~ 50% of Clean)

Clean Pulls from floor, Focus on correct positioning throughout. Reps should be in one continuous complex.

Clean (For Reference)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#