WOD

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Band Pass throughs 10 Hollow Rocks

10 Band Pullaparts

10 Supermans

10 Band Shoulder Press

20 Second Hollow Hold

Lateral Band Stretch

20 Second Arch Hold

Plus Hamstring Mobility

SKILL WORK

Pull-ups (Accumulate 10 Sets for Time of 1 Strict, 2 Kippin)

1 Strict, 2 Kipping/butterfly, 3 C2B …To Scale: 1 Negative + 2 Kip Swings or 1 strict plus 2 kipping pullups. Advanced athletes should go unbroken on each set.

Metcon

Metcon (Time)

5-10-15-10-5 Reps for Time of:

-Power Clean & Push Jerk (135/95#)

-Lateral Burpees over Bar

CrossFit Momentum – VELOCITY

Warm-up

Partner row/plank warmup (No Measure)

Row 800m with a partner, switch every 200m. While partner rows, other partner holds plank.

Weightlifting

Deadlift (5×5 @ 65-75%)

**Alternate Sets with 15 V-Ups or Modified V-Ups

**We’re bringing back the barbell to velocity for the next strength cycle! All these movements can be done with Dumbbells if athletes prefer!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Row or Ski 250m or Bike .3 km

20 Air Squats

10 Burpees

Rest 60 seconds

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

5 Strict Pullups,

10 V-Ups,

5 DB shoulder Press Each Side,

200m Run

x 2 rounds

Weightlifting

Push Press (5×3 Same weight Across E2M )

Add 5-10lbs to 7/25/18

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Toes to Bar

50m Farmer Carry (50/35# each hand DB or KBs)

12 Calorie Bike, Row or Ski

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll, then Dynamic Stretch Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Run 400m

15 Thrusters (115/75)

5 Bar Muscle Ups

Cash Out

Metcon (Time)

21-18-15-12-9

Calorie Row, Bike or Ski. Rest 1-3 minutes after each.

If you’ve got time, do 27-24-21-18-15-12-9

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #3 (No Measure)

10 Kip Swings or Scap pulls

10 Explosive Hips

10 Ball Slams

10 Hollow Rocks

10 Arch Rocks

2 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP, alternating movements ping pong style with a partner:

3 WallBalls

6 Burpees

9 Box Jumps (or Stepups)

25 jump rope (singles or doubles)

25ft Walking Lunges

Rest 3 Minutes:

Bike 3k with a partner, alternating any time

*If all bikes are taken, Ski 1200m with partner

Metcon (Time)

3k bike with partner

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 x

Run 100m

20 Banded Good Mornings

10 Banded Thrusters Shoulder mobility

Weightlifting

Clean and Jerk (EMOM x12-Pause above Knee and Pause in Dip of Jerk)

Work around 70% of 1RM for at least 1st 6 min to work on Speed in both the clean and the jerk

Metcon

Metcon (Time)

3 Rounds

10 Deadlift (255/175)

20 DB Snatch (50/35#)

30 Double Unders

CrossFit Momentum – VELOCITY

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Strength/Core Superset

Tall Kneeling KB Press (4×6 each side, 3 second descent)

Reverse Sled Drag (4x50m )

Hanging Leg Raise (4×10)

Metcon

Metcon (Time)

10 DB Shoulder Press

20 Russian Twists

400m Run

15 DB Push Press

20 Russian Twists

400m Run

20 DB Push Jerks

20 Russian Twists

400m Run

Rest 2 Minutes

2 Minutes Max Effort Pushups (AMRAP – Reps)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 small arm circles forward + backward

10 Big Slow Circles each direction

Reach up reach down x10

Reach side to Side x 10

10 Inchworm to Pushup

10 Samspon Stretch

10 Squat with Overhead Reach

Quad Stretch each side.

Wrist Mobility then 3 x 30 second HS Holds.

Gymnastics

Pull-ups (12 Min EMOM)

12 Min EMOM

Min 1: 1 Strict + 2 Kipping/Butterfly + 3 C2B

Min 2: 15 Hollow Rocks

Scales: 1 Negative + 2 Kip Swings or 1 strict plus 2 kipping pullups. 1 Negative plus 2 banded pullups

** Athletes who were successful last week in EMOM may add 1 rep of each or 1 rep to kipping. Example: 2 strict, 3 kipping/butterfly, 4 C2B or 1 strict, 3 kipping, 3 c2b.

Metcon

Metcon (Time)

40 Front Rack Lunges total (135/95#)

30 Handstand Pushups

20 Front Squats (same weight)

10 Plyo PushUps

5 Rope Climbs
Scaling Options:

25 Ring Rows or 15 Chin Ups Regular Pushups for Plyo, Goblet Squats/Lunges, Box HSPU or DB Press

Also if volume of high skill movements is an issue, 15 HSPU and 3 rope climbs can be a scale

CrossFit Momentum – VELOCITY

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

Metcon

1000m Row (Time)

Max Effort 1000m Row
4 Rounds. Rest 5 Minutes between Each Effort. Look for consistent Stroke rate between 25-29 SPM and to Go faster each round. Record fastest round ONLY.

If any time left at the end of class, Stretch for cool down 🙂

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Row, Ski or Bike

Then Leg Swings both directions 10 each

5 scorpions each side 10 Lateral Lunges Each Side

Weightlifting

Romanian Deadlift (4×8 (3 seconds down, fast up))

Metcon

Metcon (3 Rounds for time)

Every 7 minutes for 3 rounds, each for time:

Row/Ski or Bike 25/18 Calories

20 Wall Balls (20/14)

15 Ball Slams (30/20)

10 Burpees over Ball
Athletes to rest at end of round until next 7 minute interval begins.