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FRIDAY Velocity

21
Mar

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Minutes Bike or Row

Wrist/Ankle/Front Rack/Hip/Thoracic Mobility (athlete choice) – 5 Min

2 Rounds:

5 Scap Pullups, 5-10 Kip Swings

10 Single Arm DB Press Each (10 second overhead hold after last one)

20 second Hollow Hold

20 Second Arch Hold

3-5 strict pullups

Then:

2 Rounds

10 DB Single Arm Front Squat

10 hip hinge toe touch

10 Squat Jumps

Barbell/Pull-up warm up (Close to go time)

3 Rounds

5 Empty Bar thrusters

2-4 pullups

Rest

2 rounds

5 Thrusters at working weight

2-3 Pullups at Rx for division

Metcon

Choose 19.5 or Metcon

Metcon (Time)

50 Jump Rope

25 Cal Row

25 Cal Ski or Bike

40 Jump Rope

20 Cal Row

20 Cal Ski or Bike

30 Jump Rope

15 Cal Row

15 Cal Ski or Bike

20 Jump Rope

10 Cal Row

10 Cal Ski or Bike

10 Jump Rope

5 Cal Row

5 Cal Ski or Bike

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

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