CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Full Body
Then, Banded Mobility/Shoulder Prep
SKILL WORK
Pull-ups (15 Minutes to work on Pull-up technique)
Option 1 (Goal 1 Pullup) – 3 Sets, EMOM style: 20 Banded Face Pulls, 5 Negatives or 12 ring rows, 15 Banded Lat Pulldowns
Option 2: (Has Strict Pullups) Kipping Technique. 3 Rounds 10 Kip Swings, 30 Second Hollow Hold, 30 Second Arch Hold, 15 Banded Lat Pulldowns Then Kipping Pullup attempts
Option 3: Has Kips, wants Butterfly’s: Technique work with Coach
Option 4: Butterfly or Kipping Endurance work. 10 sets of 2-10 Reps, something athlete can hit consistently. Strict 20 second rest between sets.
Metcon
Metcon (AMRAP – Reps)
16 Minute EMOM
Min 1: Bike 12/9 Calories
Min 2: 12 GHDs or V-Ups/weighted V-Ups
Min 3: HS Walk 25′
Min 4: Easy Ski
**Scale HS Walk to 50′ High Hips Bear Crawl or 30 second HS Hold/shoulder taps.