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Monday VELOCITY

29
Jul

Monday VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Slam Ball WarmUp (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)
Then, Banded Shoulder Mobility

SKILL WORK

Metcon (AMRAP – Reps)

EMOM x 9

Min 1: Hanging L-Sit Hold 15 seconds plus 15 second bar hang

Min 2: PVC Banded Lat Pull Downs – 12-15 reps

Min 3: Arch Hold 20 Seconds
Then do Below Pullup Work

Pull-ups (8 sets of 2-6 Strict)

One more set from last week. Every 45 seconds to 1 minute per set. pick number of reps you can sustain for all 7 sets

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP:

2-4-6-8-10, etc

-Russian KB Swings

-Goblet Squats

-Lateral Hops over KB

Rest 2 Minutes

6 Minute AMRAP:

2-4-6-8-10, etc

-Russian KB Swings

-Goblet Squats

-Lateral Hops over KB

Rest 2 Minutes

4 Minute AMRAP:

2-4-6-8-10, etc

-Russian KB Swings

-Goblet Squats

-Lateral Hops over KB
Finish round of 2’s – 6 Reps

Finish Round of 4’s -18 Reps

Finish Round of 6’s -36 Reps

Finish Round of 8’s -60 Reps

Finish Round of 10’s -90 Reps

Finish Round of 12’s -126 Reps

Finish Round of 14’s – 168 Reps

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