WOD

CrossFit Momentum – CrossFit

Strength/Core

2 Arm Farmer Carry (Weight)

5 rounds building to a max weight 50m handle carry

15 Weighted Situps or GHD situps after each round

Metcon

Metcon (AMRAP – Reps)

2 Minutes at each Station w/a partner, 1 minute rest after each round

2 rounds of each

Station 1: AMRAP Heavy MedBall/ Sandbag Clean – 1 ball per pair

Station 2: 20 Second Bike Sprint for Cal

Station 3: 3 Rope Climbs Each, AMRAP DB Snatch (50/35) in remainder

Station 4: 30 Second Row Sprint for Calories

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

Assisted Lateral Lunge Stretch, lat stretch on rig, alternate :30 x6 sets

SKILL WORK

KB Deadlift review

KB Swing

Ski Erg

Weightlifting

(Experienced Athletes)

Shoulder Press (3@70%, 3@80%, 3+@90%)

Metcon

Metcon (No Measure)

8 Tabata Rounds KB Swings

**Rest 2:00**

8 Tabata Rounds Rowing

**Rest 2:00**

8 Tabata Rounds Ski or Bike
Start on different movements if need be.

TABATA Kettlebell Swings (AMRAP – Reps)

TABATA ROW (CAL) (Calories)

Tabata Ski Erg (Calories)

Tabata Bike (Calories)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds on, 20 seconds off

Rotate through x3

-Bike

-High Band Step Overs

-Lateral Lunges (one round hold 20/20, then dynamic)

Weightlifting

Back Squat (5@ 65%, 5@70%, 5@75%, 5@80%)

E2M

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

2, 4, 6, 8, 10, 12, etc.

Push Press (115/75)

Russian Kettlebell Swings (32/24kg)

Calorie Row, Bike or Ski

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

5 Strict Pullups or Scap pullups

10 Pushups

15 Air Squats

Gymnastics

Warm-up (No Measure)

Wall Sit :60

30″ :08 Eccentric (can hold a pole for this or use both legs to scale x5e

Pistol Hold :20e (Can be assisted)

30″ Step-Up x8e (Can be assisted with Pole or use other scale as necessary)

Pistol Wall Sit :20e

Then: Pistol Endurance

Pistol Endurance (Time)

Endurance:

10 set cap, no more than 100 reps. 15-20 seconds rest between each ONLY.

Note time

100 reps in 10 sets or less would be considered “Rx” If athlete doesn’t have 10×10 unbroken, choose a number that works. Example 10 sets of 4
Note rep scheme in Notes for next time

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

7 Pullups

9 Box Jumps (24/20″)

Run 200m (or Row/Ski 250m)

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ski, Row or Bike 2 minutes

Full Body Foam Roll

SKILL WORK

PullUp/Dip Complex (AMRAP – Reps)

10 Minute EMOM

5 Pull Ups

5 Dips

*For those with Strict movements, goal of PU & Dips within same minute

**If you do not have 5 pullups/Dips in the minute for 10 min scale reps or alternate movements on the minute and utilize bands.

***If you successfully complete the protocol 2 weeks, add 1 rep to each.

Metcon

Metcon (AMRAP – Reps)

*4 Minute AMRAP*

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

**Rest 1 Min**

*2 Minute AMRAP*

Shuttle Runs (25ft=1 rep)

**Rest 1 Min**

*4 Minute AMRAP*

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

**Rest 1 Min**

*2 Minute AMRAP*

Shuttle Runs (25ft=1 rep)

7:30PM

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

With a small Band around Knees

Lateral Steps Down

5 Air Squats

Lateral Steps Back

10 Air Squats

Forward Steps

15 Air Squats

Backward Steps

20 Air Squats

Then:

3 Rounds

10 Pendulums

5 V-Ups

5 Box Jumps (increase height each round

Weightlifting

Clean (5x (1 Clean + 2 Front Squat) Build from 65%)

E2:15

Metcon

Metcon (Time)

5 Rounds for time, Rest 1 minute between each round:

10 Power Snatch (95/65)

10 Lateral Burpees Over Bar

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x through

10x shoulder pass throughs

10x PVC Good mornings

10x PVC shoulder presses

10 PVC RDL

Weightlifting

Deadlift (3@70, 3@80%, 3+@90%)

SKILL WORK

Single leg DL or Sumo DL w/ KB

Box step up

Single arm DB press

3×5 each arm/leg

SLDL or Sumo DL

Box Step up

Single arm Db press

Metcon

Metcon (AMRAP – Reps)

Partner WOD:

10:00 AMRAP

Partner A – 10 Wallballs

Partner B – KB Swings – switch once 10 WB’s are completed

Scaled Partner WOD:

Partner 1 – MedBall clean and throw

Partner 2 – hold plank

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Arch Hold with PVC in hands

20 PVC Lunge with Passthrough

15 PVC Perfect Overhead Squats

10 Hollow Rocks Holding PVC

Shoulder Opener Mobility then:

Accumulate 3 minutes Handstand or Plank Hold (Must be 3 sets or more)

Weightlifting

Push Press (12 Minutes to build to your 3RM for today)

Metcon

Metcon (Time)

4 Rounds:

15 TTB

15 Hand Release PushUp

35 Double Unders

Cash Out

Metcon (No Measure)

Bike Cashout – Coach’s Choice

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Side Shuffles 10×10

Dynamic Stretch Warmup

SKILL WORK

Weighted Step-ups (3×10 each leg)

Weighted to 20″ or higher box Step Ups

Single Arm Farmer’s Carry (3x 240ft (switch arms every 60ft))

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

Run 200m

15 Burpees

Metcon (Time)

Rest 2 Minutes

1 Round for time:

Run 200m

15 Burpees

7:30PM

Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Experienced:

3 minute Ski or Bike

20 Goblet Squats

20 KB Swings

10 inchworm to pushup

10 Leg Swings each leg

6 Week Challenge:

Rowing technique work 5 Minutes

Air Squat

PushUp

Weightlifting/Strength

Back Squat (3@70%, 3@80%, 3+@90%)

Alternate Each set with 5 strict pullups or challenging ring rows

Metcon (AMRAP – Rounds and Reps)

3×5 Squat

3×5 Ring Row

More advanced, Goblet squat & Strict Pull-up

Metcon

Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups
Beginner:

500m Row

40 Partial Squats

30 Russian Twists (10lb Plate) 20 Elevated Push-ups (hands on box)

10 Ring Rows

Record times for graduation day