WOD

CrossFit Momentum – CrossFit

Warm-up

Snatch Prep WarmUp: (No Measure)

PVC Pass Throughs

PVC Overhead Squats

PVC Snatch Balance (1/4 Squat Catch)

PVC Snatch Drops

PVC Sotts Press

PVC Muscle Snatch

Snatch Warm Up (No Measure)

W/Barbell

2 Rounds

10 Bent Over Row

10 Snatch Grip Deadlifts

5 Hang Power Snatch

10 Overhead Squat

5 Behind the Neck Press

Weightlifting

Snatch Balance (3×5, increasing – technique focus)

Overhead Squat (3×5, increasing)

Metcon

Metcon (Time)

For Time: Time Cap 9 minutes

–2 Rounds–

10 Snatch (115/85lbs)

10 Bar Facing Burpees

–Right into 2 Rounds–

10 Snatch (95/55lbs)

10 Bar Facing Burpees

If athlete doesn’t finish in 9 minutes, score is 9:remaining reps
Snatches may be power or full

Rx+ is Regionals WOD from this year.

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

9 Minute EMOM

Min 1: Row 30 Seconds

Min 2: 10 Pendulums

Min 3: 3 Wall Climbs or Hold Plank

Strength/Core

Romanian Deadlift (4×6)

Two Dumbbells in Each Hand

GHD Back Extensions (4x 8-12 reps)

Or Supermans

Metcon (Time)

4x Plank Hold 60 Seconds

Metcon

Metcon (AMRAP – Reps)

EMOM x 16

Min 1: 12 Wall Balls

Min 2: Bear Crawl 50ft

Min 3: 14 Alternating Leg V-Ups

Min 4: Ski 12/9 Calories (advanced 16/12)

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Banded Lat Pulldowns (PVC through band above on rig)

10 Scap Pullups

5 V-Ups w/PVC

10 Supermans w/PVC

10 Knee Hug then hinge to Toe Touch

Then: T-Spine/Lat Mobility with Foam Roller and/or Green Band.

Gymnastics

Bar Muscle-ups (10 minutes to work skills/endurance/strength)

Bar Muscle Ups can be scaled to Jumping or Banded BMU or low bar jumping muscle ups or bar dips

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

500m Row

400m Run

1k Bike

500m Ski

75 Double Unders

CrossFit Momentum – VELOCITY

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups

Then: Ankle/Calf warm up/mobility

Strength/Core

Metcon (AMRAP – Reps)

9 Minute EMOM:

Min 1: 12-15 Situps

Min 2: Farmer Walk 50ft (DBs or KBs)

Min 3: 10 Supermans

Metcon

Metcon (4 Rounds for time)

Every 4 minutes for 4 Rounds:

200m Run

12 Burpees

12 Wall Balls
Athletes should have at least 1 minute to rest before starting round 2. If not the case, scale to 8 Burpees/8 Wall Balls or shorter run/walk

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

45 Seconds Bike,

Half Kneeling Press 5 Each Side

10 Upright Rows Each Side

5 Lunge with t-spine rotation and reach,

Then: Box Jumps from a seated position 4×3, increasing height

To scale work on regular box jumps/plate jumps

Weightlifting

Hang Clean (5-5-5-5, increasing E2:30 starting at 60-65%)

Squat or Power

Metcon

Metcon (Time)

30 WallBalls (20/14#)

10 Front Rack Lunges (135/95)

20 WallBalls

15 Front Rack Lunges

10 WallBalls

20 Front Rack Lunges

CrossFit Momentum – VELOCITY

Warm-up

Metcon

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Fire Hydrants each side

10 Med Ball Squat

10 Med Ball Pushups

10 Ball Slams

Metcon (Time)

70 Jump Rope (Singles or Doubles)

60/40 Calories Bike Row or Ski

50 Ball Slams

40 Total Steps Overhead Walking Lunges

30 Dumbbell Shoulder to Overhead

20 Pullups or Ring Rows

10 Man Makers

Cash Out

Metcon (Time)

Static Holds – Coach’s Choice

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 HS Hold Row 250m

10 PushUps

Weightlifting

Shoulder Press (3×10, starting at 60-65% and increasing)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

3 Strict HSPU

10 DB Snatch 50/35lbs

Run 100m

Rx+ 70/50, 5 Strict HSPU

CrossFit Momentum – VELOCITY

Warm-up

TTB/Squat WarmUp (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Straight leg raise with 2 full rotations each leg

10 downward dog to pushup

6-8 leg raises with hands on stantion. keep control

Strength/Core Superset

Bent Over Row (4×8)

Barbells or Dumbbells

Dumbbell Bench (4x8e)

Alternating Hands, always keep one arm locked out overhead

Metcon (AMRAP – Reps)

Cherry Pickers, 4×30

Metcon

Metcon (Time)

Run 600m

40 Air Squats

Run 400m

30 Air Squats

Run 200m

20 Air Squats

Run 100m

10 Air Squats
Row/Bike if needed

CrossFit Momentum – CrossFit

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

Then:

2 Rounds

5 Box Jumps

10 V-Ups

Ankle/Wrist/Rack Position Mobility

Weightlifting

Back Squat (4×5 @70-75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

Row/Bike or Ski 25/20 Calories

15 Box Jumps (24/20″)

15 PullUps

CrossFit Momentum – VELOCITY

Warm-up

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Metcon

Metcon (AMRAP – Reps)

With a Partner:

AMRAP 3 Minutes

Max Ball to Shoulder

Rest 1:00

AMRAP 3 Minutes

Max Burpees

Rest 1:00

AMRAP 2 Minutes

Max Wall Balls

Rest 1:00

AMRAP 2 Minutes

Max PullUps

Rest 1:00

AMRAP :90

Max Dumbbell Thrusters

Rest 1:00

AMRAP :90

Max Ring Rows