FRIDAY, OCTOBER 4, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2x

1 min machine

10 Scap Pushups

10 single arm DB Press Each

10 single leg DB RDL Each

25′ Low Slow lateral walk each way

Finish with Sleeper Stretch x 20 each arm

Weightlifting

E:90s, increasing every round, start at 80% of Strict Shoulder Press.

Shoulder Press 2×3

Push Press 2×2

Push Jerk 3×1

Shoulder Press (Record Heaviest Set Here)

Push Press (Record Heaviest Set Here)

Push Jerk (Record Heaviest Set Here)

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Toes to Rings

Calorie Bike, Ski or Row

DB Push Jerks (50/35#)
**Reset Machines after each Round

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Hinshaw Runners Warm Up (No Measure)

high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot

https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

5 Deck Squats (w/or w/o KB)

7 Pushups

9 Double DB Deadlift
**Use HSPU mats as a modification for deck squats

https://www.youtube.com/watch?v=adAnyQ3HKpo

Accessory

Metcon (Weight)

3x

20 Alternating Bird Dogs

50m Reverse Sled Drag

10 Deficit Push Up