WOD

CrossFit Momentum – VELOCITY

Warm-up

INTRO

Crossover Symmetry and Importance of Shoulder Health

Warm-up (No Measure)

2 Rounds

10x Passthroughs

5x Press w/ PVC

5x Front Squat with PVC

5x Good morning with PVC

SKILL WORK

Hang Clean

10 minutes total:

3 reps of each

Dip + Stand

Dip + Hinge + Dip + Stand

Dip + Jump

Dip + Hinge + Dip + Jump

Dip + Jump and High Pull

High Pull + Drop under (fast elbows)

Hang Clean

Weightlifting

Metcon (AMRAP – Reps)

EMOM 5 minutes

3x hang Clean + 3x Push press

EMOM 5 minutes

10x Ring Row

Metcon

Metcon (Time)

1000m Row for Time

*EMOM do 1 burpee, 2

burpees, 3 burpees, etc.
*Set Rower to countdown from 1000m.

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Calorie Row/Ski/Bike

x2

Push-Up + Floor Press x10

Band Pull Apart x15

Squat w/1-Arm OH Reach x5e

Weightlifting

Tall Clean (Tall Clean & Jerk 3x(3+3))

3 Tall Squat Cleans then 3 Pause Jerks. Split or Push. Use as Warm up.

Clean and Jerk (5×2 @ 80%)

Metcon

Metcon (Time)

5 Rounds for Time:

– 3 Ring Muscle Ups

– 5 OH Squat (135/95)

– 9 Box Jumpovers (24/20)
Scale to 6 Dips AND 6 Pullups or jumping muscle ups/muscle up transitions.

CrossFit Momentum – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3:

– 150 Calorie Bike

– 100 Toes-2-Bar

– 150 Calorie Ski

– 100 DB Snatch (50/35)

CrossFit Momentum – VELOCITY

INTRO

No Striking this Saturday. Please come to Open Gym at 11! Offically half way after today’s Class! WAHOO!

Warm-up

Warm-up (No Measure)

Warm-up: Pizza Game

then

2 Rounds

10x pass through

10x wall squat

5x Single Leg RDL with KB each leg

5x each Leg Stantion hold pistol squats

10x Banded good morning

SKILL WORK

Metcon (No Measure)

Jump Rope & Hollow Holds/Rocks! 2-4 min Skill Work, then

6 Minute EMOM:

Min 1: 30 Seconds Jump Rope

Min 2: 30 Seconds Hollow Body Rocks

Metcon

Metcon (Time)

Chipper

20 Jumping Pull-ups

20 Wall Ball Shots

40 Single Unders

40 Air Squats to med ball

40 Sit-Ups holding med ball OH

40 Box Step-Ups Holding Ball

40 Flutter Kicks each leg

40 Single Unders

20 Wall Ball Shots

20 Jumping Pull-ups

22 Min Time Cap

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

Squat Hold w/OH Reach x3 each arm

Floor Shoulder Press x10

Forward Lunge w/ OH Reach x5e

Band Pull Apart x15

Band RDL x15

Push-Up x10

Jump Squat x6

Weightlifting

Shoulder Press (10-8-6-4-2 increasing + L-Sit 4x:15)

Each set should be a challenge

Metcon

Metcon (Time)

3RFT:

– 10 Front Squat (155/105, from floor)

– 20 MB Sit-Up (20/14)

– 30 Lateral Bar Hops
Rx+ 185/125

CrossFit Momentum – CrossFit

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Supplemental WORK

500m Row (Time)

Max Effort 500m Row
4x500m, rest 2 min.

Stroke rate 28-31 for all 4 efforts

Metcon

Metcon (Time)

15-12-9

– Pull-Up

– Deadlift (135/95)

12-6-3

– Chest-2-Bar

– Clean (135/95)

6-3-1

– Bar Muscle Up

– Snatch (135/95)

(18M Cap)

Add extra reps if not finished within time cap. Ex: if you have all finished except the 3’s and 1’s in the last round, your score is 18:07

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll Upper Back And Lats

Banded Passthroughs, Banded Pullaparts, Overhead Squats with Band, Banded Good Mornings, Banded Shoulder Press

3x:

20 Second Hollow Hold, 5 second transition, 20 second Superman hold

Weightlifting

Bent Over Row (4×10)

Alternate with Dumbbell Press

Single Arm Dumbell Press (3×10, increasing)

Finding a heavy set of 10 on each side. If the weight differs left to right, mark in comments. If athlete only gets 8 on one side, mark in score.

Metcon

Metcon (Weight)

NFT

60ft overhead carry left arm

60ft overhead carry right arm

6 Rounds:

10 Situps

10 Box Jumps

60ft overhead carry left arm

60ft overhead carry right arm

CrossFit Momentum – Momentum Striking

Warm-up

Warm-up (No Measure)

Jump Rope 2 Min

Shadow Boxing 2 Min

Foot Work Ladder

Review Footwork:

Forward/Back, left Right

Add jab cross after the movement:

i.e: forward jab/cross

Backward Jab/Cross

SKILL WORK

Warm-up (No Measure)

Skill 1:

With partners. Up/down drill

One person holds pads, palms in, against the chest and presents them at random. The second person strikes the pads with a jab then a cross.

Skill 2:

With partners work this combo:

Jab/cross/block/cross.

Pad holder holds pads up for jab/cross/ then uses the left hand to “slap” partner on the left side when they block, and holds the right pad for the cross

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

:30 Jump Rope

10 Inchworm

10 MB Squat & Chest Press

:45 Jump Rope

10 MB Thruster

:30 MB Plank

2-4M Double Under Technique work

Weightlifting

Bench Press (4×5@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16AMRAP

– 40 Double Unders

– 20 Alt DB Clean & Jerk (50/35)

– 10 Ring Dips

CrossFit Momentum – VELOCITY

INTRO

Incorporating More Fitness into the routine

Attainable Mini Goals

Warm up

Prone Pre-Hab and Glute activation (No Measure)

20 Squat Jacks

10e Fire Hydrant

10 Prone “I” Raises

10e Kneeling forward hip circles

10 Prone “Y” Raises

10 e Kneeling Backward Hip Circles

10 Prone “T” Raises
Banded Rack Stretch

SKILL WORK

Front Squat (4×5)

3 second descent, 2 second pause at bottom

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP

7 Ball Slams

7 Push-up

rest 3:00

5 Min AMRAP

7x Thruster

7x Ring Row (or pull-up)

rest 3:00

5:00 AMRAP

7x Burpees

7x Reverse step Lunges w/ BB

or KB in front rack