THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Partner Row warmup (No Measure)

Partner 1500m Row

– Partner 1 – Row

– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists

Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Calories of Choice

20 KB or DB Snatch

15 DB Squats

10 Ring Row

100ft Farmer Carry

Accessory

Metcon (Weight)

3x:

30′ side walking plank Each way

8 Barbell Weighted RDL

25m DB single arm overhead carry Each arm

THURSDAY October 10, 2019

CrossFit Momentum – CrossFit

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

Gymnastics

10 Min EMOM, alternate Minutes

Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted. Int 2: 3-5 Dips -Bar, Ring or weighted Ring. Pick a number that’s sustainable for all 5 sets of each

Add 1-2 Reps of each or go to a heavier weight from 9/27

STRICT Pull-Ups (Record Here)

Ring Dips (Record Here)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

Row or Ski 1000m or bike 3km

20 Walking Lunges

10 Pushups

50ft Sandbag or Double KB Front Rack Carry