TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Metcon

A:: Metcon (Time)

0-14:00 on a running clock, complete:

1000m Row or Ski

25 DB Push Press

25 DB Thrusters

1000m Row or Ski

B:: Metcon (Time)

14:00-20:00 Complete

250m Row or Ski

10 DB Push Press

10 DB Thrusters

250m Row or Ski

Cash Out

300 Reps Abs

Coach to Lead

TUESDAY October 8, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll, then

Purple Band Shoulder Activation then Coach led full body dynamic Stretching

Weightlifting

Push Press + Push Jerk Complex (E2:00 x 5, building)

5 Sets, Building E2:00

Each Set consists of: 1 Push Press + 1 Push Jerk+1 Push Press + 1 Push Jerk + 1 Push Press +1 Push Jerk

Metcon

Metcon (3 Rounds for time)

Every 5 Minutes, each for time x 3:

400m Run

12 Pullups

5 Ground to Overhead
**Weights to increase each round: Males:95/135/165

Females:65/95/115

**Athletes responsible for changing weights at end of each round