CrossFit Momentum – VELOCITY
Metcon
Day 3 of Velocity 4 week cycle (AMRAP – Rounds and Reps)
20 Minute AMRAP
40ft Farmer Carry
10 KB Swings
10 KB Press Each Side
10 Russian Twists
20 ft Lunges
TUESDAY February 28, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x400M Run, 3xBike 1:45 or
3x500M Row (R:60 after each)
Empty bar Snatch warm-up
Weightlifting
Snatch (3×3 @~70% 3×2 @~80% 3×1 @~90%)
FULL SQUAT
Metcon
Metcon (Time)
For Time:
800M Row then…
21-15-9
– Thrusters (115/75)
– Burpees
*Start 2nd heat at 4 minute mark if more athletes than Rowers.
Tabata Tuesday
CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Metcon
Bike Tabata (Calories)
Tabata Knee to Elbows (AMRAP – Reps)
Tabata Step Ups (AMRAP – Reps)
Tabata Bicycles (AMRAP – Reps)
Tabata Goblet Squats (AMRAP – Reps)
MONDAY February 27, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
90 Second Jumping Jack Complex (Change about every :20)
– 12 Forward Lunge + arm circle
– 12 each side Fire Hydrants
– 12 Reverse Lunge into Spiderman Stretch
– :30 Squat Hold
– :20 each position Childs Pose
– Inchworm
Weightlifting
Front Squat ( 5×5 (2 second pause at bottom), build. )
Metcon
Metcon (AMRAP – Rounds and Reps)
9AMRAP:
– 6 Chest-2-Bar Pull-Ups
– 8 Deadlifts (225/155)
– 16 Bar Hops
Monday Velocity
CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
Metcon
Day 1 of 4 week Velocity cycle (4 Rounds for reps)
45 seconds at each station, 15 second transition:
WallBalls
Bent Over DB Row
Reverse DB Lunge
Jump Rope
Cash Out
500m Row (Time)
Max Effort 500m Row
Saturday February 25, 2017
CrossFit Momentum – CrossFit
Warm-up
Metcon
Metcon (Time)
Partners For Time:
Buy In: 2K Row
then…
4 Rounds:
– 10 S2O (115/75) (Each)
– 10 Front Rack Lunge (each)
– 10 Synchronized TTB
Saturday Velocity
CrossFit Momentum – VELOCITY
Warm-up
Metcon
Metcon (Time)
For Time:
– 50 Calorie Row
– 50 Single arm alternating KB Swings
– 50 KB Russian Twists
– 50 KB Shoulder to Overhead
– 50 ft each arm single arm carry
* Can break up however they please, and start
wherever they please
FRIDAY February 24, 2017
CrossFit Momentum – CrossFit
For those competing in the OPEN, we encourage you to come do the WOD at “FRIDAY NIGHT LIGHTS” starting at 6pm. This will be a more competitive environment and will allow for an easier time to get judged etc. That said, all CrossFit Classes will be doing the OPEN WOD today, so if you can’t make it to Friday night Lights, you can do the WOD in class. It can also be made up Saturday 11am-1pm, Sunday 9am-11am, or Monday by arranging a time with Coach Steph! Good luck and Have fun!!
Warm-up
Full Body Foam Roll, then WOD explanation, then complete Warm Up.
Warm-up (No Measure)
Complete 6-8 minutes before start of workout
17.1
500m Row
10 each Diagonal T-Spine
10 2-Point Squats
10 each scorpion
10 4-Point Squats
10 Band Upright Row
5 Squat Jump
5 each DB high Pull
5 Box Jump
5 Burpee
4 each alt DB snatch
4 Burpee Box Jumpover
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 20-lb. dumbbell / 20-in. box (step-ups OK)
F: 10-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
FRIDAY Velocity
CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Metcon
Metcon (3 Rounds for reps)
3x 5 Min AMRAP, 2 min Rest in between
5 Burpees
10 Ring Row
15 Goblet Squats
30 Jump Rope
THURSDAY February 23, 2017
CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
6 each of following:
– Forward Lunge
– Push-Up + Downward Dog
– Reverse Lunge & reach
– Forward/Back Arm Circles
– Lateral Lunges
– Ankle Grabs
– T-Spine Rotation
– Plank :60
SKILL WORK
Pistols (6 minutes skill work)
Weightlifting
Bench Press (5×10 (R:60))
Metcon
Metcon (Time)
For Time:
Buy In: 15 Front Squats (135/95)
then…
3 Rounds:
– 10 Pull-Ups
– 10 KB Sumo DL High Pull (70/53)
then…
Cash out: 15 Front Squats