CrossFit Momentum – VELOCITY
Warm-up
Full Body Dynamic Stretch WARMUP
Metcon
Metcon (Calories)
24 Min EMOM:
Int 1: Ski 12/9 Cals
Int 2: Bike 12/9 Cals
Int 3: Row Max Cals
Int 4: Rest
Cash Out
Coach’s Choice
Full Body Dynamic Stretch WARMUP
24 Min EMOM:
Int 1: Ski 12/9 Cals
Int 2: Bike 12/9 Cals
Int 3: Row Max Cals
Int 4: Rest
Coach’s Choice
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
https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU
20 Minute AMRAP
400m Run
5 Deck Squats (w/or w/o KB)
7 Pushups
9 Double DB Deadlift
**Use HSPU mats as a modification for deck squats
https://www.youtube.com/watch?v=adAnyQ3HKpo
3x
20 Alternating Bird Dogs
50m Reverse Sled Drag
10 Deficit Push Up
2x
1 min machine
10 Scap Pushups
10 single arm DB Press Each
10 single leg DB RDL Each
25′ Low Slow lateral walk each way
Finish with Sleeper Stretch x 20 each arm
E:90s, increasing every round, start at 80% of Strict Shoulder Press.
Shoulder Press 2×3
Push Press 2×2
Push Jerk 3×1
3-6-9-12-9-6-3
Toes to Rings
Calorie Bike, Ski or Row
DB Push Jerks (50/35#)
**Reset Machines after each Round
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Start at roughly 55% of DL or 65% of Sumo DL. Look to increase from 9/20
E2Mx10:
1 Clean (225/155#)
5 Wall Balls (20/14#)
20 Double Unders
*Full Squat Clean
*If not using Rx, Use ~80% of Clean
*Shorten Reps of Jump Rope if not able to have ~1 Minute rest per round.
8 Min AMRAP
10 Slow Squats Pressing Plate Outward on each Squat
10 Lateral Hops on and over the plate (each way)
10 Overhead Lunge Steps
10 Plate Ground to Overhead
10 Russian Twists each way
Waiter Walk 25m Each arm
Every 3 Minutes for 5 Rounds
25ft Walking Lunges (unweighted)
15 Plate Ground to Overhead
50ft Overhead Carry (2 KB or Plate)
15 Wall Ball Shots
*Start at Garage Door side Each Round for best flow
3x
30sec Active weighted hang from Bar
30sec Handstand hold or DB Overhead Hold
1:00 weighted plank
1:00 weighted wall sit
3x – Single KB
50 ft OH Single Arm Carry Left arm
10 Russian twists
5 KB Strict or Push press each arm
50ft OH Single Arm Carry Right arm
15 Goblet Squats
10 KB High Pull Each
15 Manmakers
500m Row
30 DB Bent Over Row
100 Air or Goblet Squats
30 DB Floor Press
500m Row
15 Manmakers
3x
4-6 Single Leg Dumbbell RDL Each Leg
12-16 Lateral Raises
12-16 Front Raises
PVC Warm Up
Then Purple Banded Shoulder Activation in Rig
SkilL Work
Focus on Tight Hollow and arch positions and generating good energy for the kip. Small sets to dial in on technique. May treat as EMOM.
5 Rounds:
6 Ring Dips
20 V-Ups
Run 300m
Rx+ 3 Ring Muscle Ups & 12 GHD Situps instead of dips/v-ups
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
30 Pass Throughs
w/barbell (or PVC for beginner athletes):
10 Bent Over Row
10 Snatch Grip Deadlifts
5 High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Behind the Neck Press
5 Snatch Balance (1/4 Squat Catch)
5 Snatch Drops
5 Sotts Press
1 Pause Hang Snatch from mid-thigh + 1 Below Knee Hang Snatch.
**Building. Look to add from 9/19
16 Minute AMRAP
10 Power Snatch (115/80#)
20 Air Squats
20/16 Calories
3 Min Row, Ski or Bike
30 Pass Throughs
10 UpDowns
5 Lat Stretch each way
10 Leg Swings Each Way,
10 Overhead Squats.
Mobility coach’s choice.
Complete 1 whole cycle for max reps/calories for each movement (Row, Bike, Ski, Burpees):
60 Sec on, 1:00 off
40 Sec on, 1:20 Rest
20 Sec on, 1:40 off
*1x through at same station before rotating to the next movement.
**Record score after each movement
Abs Cashout –
Athlete Vote – Tabata 2x
20 Banded Air Squats
10e Fire Hydrant
10e Kneeling forward hip circles
10 e Kneeling Backward Hip Circles
10 “I” Raises
10 “Y” Raises
10 “T” Raises
Mobility of Choice
20-15-10 Reps:
-KB Swings
-Goblet Squats
*Rest 2 Min
20-15-10:
-Calorie Row
-Bike or Ski
*Rest 2 Min
400-200-100m Run
40-30-20 Jump Rope
4x
16 Alternating Leg V-Ups
8 Front Rack Step ups Total
8-12 Clams or Banded Clams each side