CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
PVC Prep Then:
2 Rounds
10 Hollow Rocks
10 Snatch Balance
5-10 Ring Swings
5 Drop in Dips or Slow descent pushups
SKILL WORK
Weighted Pull-ups (1 Rep Max)
This to be Weighted or work up to lightest band. Spend roughly 6 minutes building.
Handstand Push-ups (Max Effort Set Strict HSPU – OPEN Standards. )
Warm up then go for one set of max reps. Use Strict HSPU guidelines from the OPEN.
Modify with Pushups or box elevated pushups.
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
With this benchmark workout, there are many options to modify. That said, if you have the ability to do these movements as Rx, go for it.
Modifications can include: drop weight on snatches, power rather than squat snatch, Jumping Ring Muscle Up, Ring Rows/Dips, Less Muscle Up Reps.