WEDNESDAY October 2, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warm Up

Then Purple Banded Shoulder Activation in Rig

SKILL WORK

Kipping/Butterfly Technique Work (10 Minutes to work on Skills)

SkilL Work
Focus on Tight Hollow and arch positions and generating good energy for the kip. Small sets to dial in on technique. May treat as EMOM.

Metcon

Metcon (Time)

5 Rounds:

6 Ring Dips

20 V-Ups

Run 300m
Rx+ 3 Ring Muscle Ups & 12 GHD Situps instead of dips/v-ups

WEDNESDAY 7PM OPEN PREP CLASS

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

– Mini-Band Squats x10

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility

SKILL WORK

Handstand Push-ups (10 Minutes to work on Kipping or Strict HSPU)

Barbell Cycling

Thruster (EMOM x 7: 6 Thrusters)

Conditioning/Skill

50 Burpee Box Jump Overs (Time)

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

One sided Warm Up (No Measure)

3x – Single KB

50 ft OH Single Arm Carry Left arm

10 Russian twists

5 KB Strict or Push press each arm

50ft OH Single Arm Carry Right arm

15 Goblet Squats

10 KB High Pull Each

Metcon

Metcon (Time)

15 Manmakers

500m Row

30 DB Bent Over Row

100 Air or Goblet Squats

30 DB Floor Press

500m Row

15 Manmakers

Accessory

Metcon (Weight)

3x

4-6 Single Leg Dumbbell RDL Each Leg

12-16 Lateral Raises

12-16 Front Raises