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