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Thursday Velocity

25
Apr

Thursday Velocity

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups

Then: Ankle/Calf warm up/mobility

Metcon

Metcon (5 Rounds for time)

Every 4 minutes for 5 Rounds:

20/15 Calorie Bike/Row/Ski or 400m Run

12 Kettlebell Swings

8 Box Jump Overs

Accessory

Metcon (Weight)

Accumulate 2 Minutes HS Hold:

Then:

Accumulate 3 Minutes Heavy Sandbag Hold.

7:30PM

Warm-up

Warm-up (No Measure)

1 Minute Couch Stretch or Modified Couch Stretch each side

Foam Roll T-Spine and Lats

Then:

10e Squat Rock Side to Side

10e Kneeling T-Spine Rotation

5 Inchworm (no pushup)

10 Pendulums

Weightlifting/Strength

Superset – 15 minutes to get through

Bent Over Row (KB or DB 5×5)

Double KB Front Squat (5×6)

DB Bicep Curls (5×8-10)

Metcon

Metcon (Time)

4 rounds

10 Push ups

15 sit-ups

30 Jump Rope (scale to step ups to 45lb plate)

Advanced:

5 Rounds + Weighted Situps + Double Unders

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