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FRIDAY Velocity

14
Mar

FRIDAY Velocity

CrossFit Momentum – VELOCITY

19.4 Warm Up (No Measure)

Mobility prior to class – Green band Lat stretch on rig – Hamstring Floss

Ski 12-15 Cals at Moderate Pace

THEN:

2 Rounds:

10 PVC/Band Lat Pull Downs

5 KB High Pulls Each Side

5 Bottoms Up Press each Side

10 KB RDL

10 Snap to Hollow

THEN:

Ski 12-15 Cals at Fast Pace

Warm up for Bar Muscle Ups or Pullup Variation

Then, 5 minutes before you begin, at a fast pace

5 Power Snatch

5 Bar Facing Burpees

3 Power Snatch

3 Bar Facing Burpees

Rest 2 min

1-5 bar muscle ups or your variation

5 BFB

Metcon

Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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