CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple band in rig shoulder activation series – 20 Banded Face Pulls
10 small straight arm circles each side
10 1 arm Rows w/pause
20 Lat Pulldowns
10 Banded Overhead Squats (band still in rig)
Then w/o band:
10 Small Arm circles each way
10 large arm circles each way
10 cross body reaches
10 up down arm swings
10 Reach up Reach to floor
Weightlifting
Strict Muscle Up Progressions (12 Minute EMOM Strict Muscle Up Progression)
Int 1-4: 2 Negative Strict Muscle Ups (modify with feet on ground)
Int 5-8: Alternate Minutes 20 second false grip top of ring pullup hold -Modify top of ring row hold 20 Sec bottom of dip hold (use feet to support if needed)
Int 9-12: Strict Muscle Up attempts or Strict Pullup Work
Metcon
Metcon (Time)
3 Rounds:
75 Double Unders
15 Dips
15 Hang Power Cleans (95/65#)