WOD

CrossFit Momentum – CrossFit

“NO DAY SHALL ERASE YOU FROM THE MEMORY OF TIME.” – Virgil

Warm-up

Warm-up (No Measure)

Banded Knee

8 Steps Each Direction

15 Banded Squats

15 Banded Pullaparts

15 Upright Rows

15 Band Shoulder Press

15 PassThroughs

Weightlifting

Clean (4×5 @ 80% Full Squat)

Metcon

Metcon (Time)

4 Rounds

400m Run

10 HSPU

5 Deadlifts (275/185#)

Rx+

5 rds. 50ft hs walk for run. Strict HSPU 365/245 DL

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

800M Run

Banded knee warm up

Floor Press x15

Superman x15

Push-Up + Downward

Dog x8

Weightlifting

Back Squat (3×3, 3×2, 3×1, x15 @55% of 1 rep final weight)

Climbing, 3×3, 3×2,

3×1, x15 @55% of 1

rep final weight

Metcon

Metcon (Time)

3 Rounds for time Partners:

– 200M MB Run Together

– 20 Wall Balls (20/14)

– 10 Strict Ring Dips or 5 muscle ups total

– 5 Heavy odd object front squats each

CrossFit Momentum – Momentum Striking

Metcon

Metcon (Time)

4 Rounds for Time:

15 Abmat Situps

10 Jumping Lunges

5 Punch Combo/ Burpee on the heavy bag,

2 Punch Combo on mits

50m sprint

50m jog back

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Wide Inchworm x5

Band Passthroughs x12

Band Good Mornings x12

Band OH Squat Hold @

bottom :30

Band Lat Stretch

Pendulums x 20

Wide Grip Bar Hang :30

10 Beat Swings

10 V-Ups

10 Kip Swings

Weightlifting

Power Clean (5×8 @55% :60 rest )

Focus on barbell cycling speed. Goal 15 seconds

Metcon

Metcon (Time)

15-10-5-10-15

– Deadlift (225/155)

– Chest-2-Bar Pull-Ups

CrossFit Momentum – VELOCITY

Metcon

Metcon (4 Rounds for calories)

2 Minute AMRAP

10 Weighted DB Lunges

10 Shoulder to Overhead

AMRAP Ski, Row, Bike Calories in remainder

Rest 1 minute after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

2-4-6-8-10, etc

Situps

Burpees

Situps

Pullups/Ring Rows

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 3 Minutes:

8e Kneeling Wrist Switch

Scorpion x8e

Open Book x8e

Squatting Hip Rocks x8e

Crossover Crunches x8e

Gymnastics

Metcon (AMRAP – Reps)

2 Rounds:

– 1 Min MB V-Ups or MB Legs up Reach Crunch

– 1 Min MB Russian Twist

– 1 Min Plank Hold

Metcon (AMRAP – Reps)

6 min EMOM:

1 – 10 Shoot Throughs

2 – :45 Handstand Walk/Bear Crawl

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 Min AMRAP, 1 min rest between rounds:

10 Alt DB/KB Snatch (50/35)

10 Burpee Box Overs (24/20)

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM

Min 1 – AMRAP Manmakers

Min 2 – 40 Seconds Jump Rope

Min 3 – 40 Flutterkicks

Min 4 – 30 Mountain Climbers

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

300M Row

1 each direction – 10 Step Lunge Wheel

20 Band Pull Apart

500M Row

20 Band RDL

12 T Push-Up

Weightlifting

Deadlift (3×5, 3×3)

Alternate Each Round EMOM 1-Arm KB/DB

Push Press 5x4e

Min 1 – Deadlift

Min 2 – Push Press

Min 3 – Deadlift

Min 4 – etc.

Metcon

Metcon (Time)

3 Rounds for time:

500m Row/.6 mile bike

15 Shoulder to Overhead (115/75) (155/105 rx+)

15 Russian KB Swings (32/24kg)

CrossFit Momentum – VELOCITY

Metcon

TABATA Kettlebell Swings (AMRAP – Reps)

Tabata Sit-Ups (AMRAP – Reps)

Tabata WallBalls (AMRAP – Reps)

14/10

Tabata Pushup (AMRAP – Reps)

Tabata Row (Distance)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

:60 Jump Rope

10 Leg Swings each side

10 Band Passthroughs

10 Band Overhead Squats

10 Band Pull Apart

Band Lat Stretch

Band Shoulder Press

10 HR Push Up

10 Squat Jumps

10 Reverse Lunge Overhead Reach

10 Kip Swings

Weightlifting

Overhead Squat (4×4 (Full second Pause at Bottom)@75%)

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

3 Min AMRAP

– 10 Alternating Front Rack Lunges (135/95)

– 10 Toes-2-Bar

– AMRAP Double Unders in Remainder

1M Rest

Rx+ 15/15 and (155/105#)