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THURSDAY VELOCITY

2
May

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 rounds:

5 Bottoms up KB half Kneeling Press Each

20 Second Hollow Hold

30 Second Wall Sit Hold

5 Cossack Squats each side

SKILL WORK

Bulgarian Split Squat (Banded 3×6 each Leg)

Half Kneeling Landmine Press or Half Kneeling DB Press (3×6 Each Side)

SKI ERG (Distance)

1 Minute Ski

Metcon

Max Meters in 15 Minutes (Distance)

Row, Ski, Bike, Run.

Athlete must do at least 200m of each

Max meters on Bike 1,000m

7:30PM

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

Weightlifting/Strength

1- Arm Shoulder Press (KB/DB) (3×8 Each Arm)

Bent Over Row (3×8 Each Arm w/Dumbbells Knee on Bench)

Metcon

Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups

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