THURSDAY October 3, 2019

CrossFit Momentum – CrossFit

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Weightlifting

Sumo Deadlift (5×5, increasing E2M)

Start at roughly 55% of DL or 65% of Sumo DL. Look to increase from 9/20

Metcon

Metcon (Weight)

E2Mx10:

1 Clean (225/155#)

5 Wall Balls (20/14#)

20 Double Unders
*Full Squat Clean

*If not using Rx, Use ~80% of Clean

*Shorten Reps of Jump Rope if not able to have ~1 Minute rest per round.

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Plated WarmUp (No Measure)

8 Min AMRAP

10 Slow Squats Pressing Plate Outward on each Squat

10 Lateral Hops on and over the plate (each way)

10 Overhead Lunge Steps

10 Plate Ground to Overhead

10 Russian Twists each way

Waiter Walk 25m Each arm

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 5 Rounds

25ft Walking Lunges (unweighted)

15 Plate Ground to Overhead

50ft Overhead Carry (2 KB or Plate)

15 Wall Ball Shots
*Start at Garage Door side Each Round for best flow

Accessory

Metcon (Time)

3x

30sec Active weighted hang from Bar

30sec Handstand hold or DB Overhead Hold

1:00 weighted plank

1:00 weighted wall sit