CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
17.2
One length forward skip
One length forward lunge walk
Walking rdl
Walking quad stretch
Walking frankenstein
10 bar kips
10 lying straight leg lifts (hands on stantion)
:15 I hold onto 15 I raises
:15 y hold onto 15 y raises
10 Arch rocks
10 bar kips
Complete 6-8 minutes before start of workout
5 DB RDL
5 DB High Pull
5 DB Clean
6 Hips to Bar Kipping ( or big kips)
2x 2-4 toes to bar, work on rest ratios of 5-8 seconds
3 power clean into 2 lunges each leg
2x 1-3 muscle ups (or pullups) working on counting 6-8 seconds between sets
Weightlifting
Power Clean (5×8 start @ ~50% then climb )
Rest 60 seconds after each. Athletes doing the open can skip this to get prepared.
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans
M: 20-lb. dumbbells
F: 10-lb. dumbbells
* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds