WOD

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
Small Band Glute Prep Warm Up

Metcon

Deadlift (E2M – 7 Deadlift)

Warm Up to working weight, then 7 deadlifts every 2 minutes for 10 minutes

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run
OR….

400m Run (Time)

Max Effort 400m Run
x3 Rest 2 Min in between

CrossFit Momentum – CrossFit

Warm-up

Hinshaw Runners Warm Up (No Measure)

high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

12 Rope Climbs for time (Time)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

800M Run

Inchworm x6

Lateral Lunge Stretch x6 each side

Band Low Row x25

Band RDL x25

Step & Drop x8

Straight Leg Dead Bug Hold :25 each

Depth Drop x6

Empty Bar Clean Warm-Up x6 each

Weightlifting

Power Clean (5×4@75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Thrusters (115/80)

9 Sumo Deadift High Pull

9 Burpees over the Bar

CrossFit Momentum – VELOCITY

Metcon

Metcon (Time)

Chipper Wednesday

1500m Row Buy In:

30 Walking Lunges

30 Lateral Lunges

20 Tricep DB Kicklocks

20 Banded PullAparts

20 Plank Twists

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl – For/Back

Hand Release Push-Up x10

Band Pull Apart x15

Side Crawl – Left/Rt

Band Upright Row x15

Push-Up + Floor Press x10

Crab Walk

Weightlifting

Bench Press (Bench Press 5×5@80%)

Metcon

Metcon (Time)

For Time:

500M Row

then…

21-15-9

– Chest-2-Bar Pull-Ups

– American KB Swings (24kg/16kg)
Stagger start if necessary.

This will be used as baseline for the Nutrition Challenge. Please record any modifications in notes and use the same at end of challenge.

CrossFit Momentum – VELOCITY

Metcon

Tabata Squat Jacks (AMRAP – Reps)

TABATA Med Ball Situps (AMRAP – Reps)

TABATA SQUAT ROW (AMRAP – Reps)

Tabata WallBalls (AMRAP – Reps)

14/10

Tabata Dips (AMRAP – Reps)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Jump Rope

6 Squat Lunge Lunge

10 Push Up + Shoulder Touches

8 each inverted toe touch

5 4 Point Squats

10 Bent Over Row to Flat Press

10 MB Slams

10 MB Jump Overs

10 each Diagonal Chops

Weightlifting

Front Squat (12/12/10/10 (65/70%))

Every 2 Minutes

Metcon

Metcon (Time)

15-12-9-6-3

Power Snatch (115/85)Rx+ 135/95

3-6-9-12-15

Push Press (115/85, from floor)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Forward Bear Crawl down and back

Band Pullover x8

Band RDL x12

Kneeling Wrist Stretch :20 (For clean catch position)

Then Calf/Ankle Mobility, Snatch warmup

Metcon

Metcon (Time)

100 Double Unders

50 Hang Power Snatches (65/45)

25 Lateral Burpee Bar Hop

50 Wall Balls (20/14″)

100 Double Unders

Accessory

Romanian Deadlift (3×8)

Single Arm Dumbell Press (3x8e)

Banded Face Pull (3×12)

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

100 Jump Rope (Singles or Doubles)

20 DB Floor Press

20 DB Renegade Rows

10 DB Burpees

40 Russian Twists

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x2

Jump Rope :60

Reverse Lunge w/OH

reach x6e

Assisted Pistol Hold :15e

Downward Dog w/ Push

Up x8

Weightlifting

Snatch (5×3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14AMRAP:

– 18 Calorie Row

– 12 Burpee BJ (24/20)

– 6 Clean and Jerks (155/105)

Use assault Bike/Ski Erg if more than 7. If more than 10 Partner WOD!