SATURDAY July 1, 2017

CrossFit Momentum – CrossFit

Metcon

Metcon (5 Rounds for reps)

Teams of 3. 4 minute AMRAP at Each Station:

1)Heavy Sled Push

2)Stone/Heavy Med Ball ground to shoulder

3) Ski Erg

4) 7 GHD Sit-ups/10 Pistol Squats

5) Assault Bike for Calories

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 Min AMRAP

50 Calorie Row (Rest while partner works)

50 Lateral Lunges (Wall Sit while partner Works)

50 Ball Ground to over the shoulder (Hold Ball Overhead or at Chest While partner works)

50 Step Ups (Alternate)

50 pushups (plank while partner works)

FRIDAY June 30, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Push-Up Complex x5 each

(Regular, Hand Release, +

Shoulder Press, + Arm

Hanger)

Scorpion x6 each

Bottom of Ring dip Deep Hold :20 (feet can stay on ground if needed)

Iron Cross x6 each

Ring Push-Up x8 (can keep rings high)

Swimmer Holds :20 each

CrossOver Reverse Crunch x10 each

Weightlifting

Overhead Squat (Overhead Squat 5×3@85% )

+ Pull-Ups 4x Max Effort

(alternate with squats)

For those without a max Overhead squat work to a heavy set of 5, then do 2-3 sets of 3 at that weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

5 Clean & Jerk (135/95)

5 TTB

POST WOD

Upper body Cool Down (lats, triceps, hands behind back, Down Dog)

Extra Credit

Snatch Pull (5×5@ 115%)

THURDSAY June 29, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll – Full Body

Lat and upper thoracic

emphasis

Gymnastics

Handstand Walk

HS Walk Skill

– Wall Walks

– Lateral Wall Walks

– Partner foot hold

HS Walks

– Wheelbarrel Walks

Metcon

Metcon (5 Rounds for time)

Every 3 minutes for 5 rounds

– 250M Row

– 8 Handstand

Push-Ups
Today’s Scale is 2 Wall Walks

POST WOD

5 min recovery row. Low damper, focus on pushing feet into platforms

THURSDAY VELOCITY STRENGTH

CrossFit Momentum – VELOCITY

Weightlifting

Back Squat (5×3, E2M increase weight as you go)

Shoulder Press (Single Arm 2x max reps each arm)

Metcon

Back Squat (70 rep at 30% of 1RM, rest as needed. Not for time)

Every time you break, Run 100m

WEDNESDAY June 28, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Banded Air Squats

Banded Walks (forward/ backward/lateral)

5e Spiderman (in place)

10e Kneeling Forward Hip Circle

15 Squat Jumps

5e Spiderman w/Elbow Drop

10e Kneeling Backward Hip Circle

15 Burpees

Weightlifting

Back Squat (40 metronome back squat (4 count) at 60%)

(10minute Cap, rest as needed) Change sets and reps accordingly.

Metcon

Metcon (Time)

5 Rounds for Time:

– 10 Thruster (95/65)

– 10 Burpees over the Bar

POST WOD

Seated Glute Stretch, Static Iron Cross, Seated quad stretch, laying knee hug to chest (30 seconds of each)

Extra Credit

Press from Split (4×8)

GHD Back Extensions (3×10)

Wednesday Velocity

CrossFit Momentum – VELOCITY

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP

Row 500m

AMRAP in remainder of time:

5 Slam Ball over shoulder (40/30)

5 Situps

90 second rest

5 Min AMRAP

Bike 1 Mile or 3 min (whichever is shorter)

AMRAP in remainder of time:

10 Slam Ball over shoulder (40/30)

10 Situps

90 second rest

5 Min AMRAP

400m Run or 500m Ski

AMRAP in remainder of time:

15 Slam Ball over shoulder (40/30)

15 Situps

TUESDAY June 27, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Forward Bear Crawl down

and back

Band Passthrough x8

Band RDL x12

Lying I, Round 2: Y, Round 3: T x12

Weightlifting

Hang Power Snatch (4×5 @ 75% (E2M))

Metcon

Metcon (Time)

3 Rounds for Time:

10 Pullups

20 Box Jumps (24/20)

30 Russian Kettlebell Swings (32/24kg)

40 Air Squats

POST WOD

Jog end of murph loop.

Extra Credit

Weighted Pull-ups (4×6)

+ Med Ball PushUp

4×12

MONDAY June 26, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Reverse Lunge w/ Floor Touch x6 each

Drop Squats x 6

Side Lunge x6 each

In Place Pause & Jump x6

Inverted Toe Touch x6 each

Jumps for max height x6

Iron Cross x6 each

Pendulums x6 each alternating

Weightlifting

Deadlift (4×6 @ 80-85%)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

POST WOD

Tricep Stretch, Arm to Wall stretch

Extra Credit

Metcon (Weight)

Optional

1-Arm DB OH

Forward Lunge

3x8e

+ Ring Hip Raise + Curl 3×10