Saturday VELOCITY

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

FRIDAY Velocity

CrossFit Momentum – VELOCITY

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

https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU

Metcon

Metcon (AMRAP – Rounds and Reps)

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

Accessory

Metcon (Weight)

3x

20 Alternating Bird Dogs

50m Reverse Sled Drag

10 Deficit Push Up

FRIDAY, OCTOBER 4, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

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

Weightlifting

E:90s, increasing every round, start at 80% of Strict Shoulder Press.

Shoulder Press 2×3

Push Press 2×2

Push Jerk 3×1

Shoulder Press (Record Heaviest Set Here)

Push Press (Record Heaviest Set Here)

Push Jerk (Record Heaviest Set Here)

Metcon

Metcon (Time)

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

THURSDAY October 3, 2019

CrossFit Momentum – CrossFit

Warm-up

Glute/Hamstring Prep (No Measure)

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

Weightlifting

Sumo Deadlift (5×5, increasing E2M)

Start at roughly 55% of DL or 65% of Sumo DL. Look to increase from 9/20

Metcon

Metcon (Weight)

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.

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Plated WarmUp (No Measure)

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

Metcon

Metcon (5 Rounds for time)

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

Accessory

Metcon (Time)

3x

30sec Active weighted hang from Bar

30sec Handstand hold or DB Overhead Hold

1:00 weighted plank

1:00 weighted wall sit

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

One sided Warm Up (No Measure)

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

Metcon

Metcon (Time)

15 Manmakers

500m Row

30 DB Bent Over Row

100 Air or Goblet Squats

30 DB Floor Press

500m Row

15 Manmakers

Accessory

Metcon (Weight)

3x

4-6 Single Leg Dumbbell RDL Each Leg

12-16 Lateral Raises

12-16 Front Raises

WEDNESDAY October 2, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warm Up

Then Purple Banded Shoulder Activation in Rig

SKILL WORK

Kipping/Butterfly Technique Work (10 Minutes to work on Skills)

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.

Metcon

Metcon (Time)

5 Rounds:

6 Ring Dips

20 V-Ups

Run 300m
Rx+ 3 Ring Muscle Ups & 12 GHD Situps instead of dips/v-ups

WEDNESDAY 7PM OPEN PREP CLASS

Warm-up

Glutes and Shoulders (No Measure)

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

SKILL WORK

Handstand Push-ups (10 Minutes to work on Kipping or Strict HSPU)

Barbell Cycling

Thruster (EMOM x 7: 6 Thrusters)

Conditioning/Skill

50 Burpee Box Jump Overs (Time)

TUESDAY October 1, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Pass Throughs

Snatch Warm Up (No Measure)

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

Weightlifting

: Hang Snatch (E2M x 4 Rounds)

1 Pause Hang Snatch from mid-thigh + 1 Below Knee Hang Snatch.

**Building. Look to add from 9/19

Snatch Pull (E2M: 2×2, Snatch Pulls at ~105% of 1RM Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

10 Power Snatch (115/80#)

20 Air Squats

20/16 Calories

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

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.

Metcon

Metcon (4 Rounds for reps)

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

Accessory

Metcon (AMRAP – Reps)

Abs Cashout –

Athlete Vote – Tabata 2x

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Prone Pre-Hab and Glute activation (No Measure)

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

Metcon

Metcon (Time)

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

Accessory

Metcon (Weight)

4x

16 Alternating Leg V-Ups

8 Front Rack Step ups Total

8-12 Clams or Banded Clams each side