CrossFit Momentum – CrossFit
Warm-up (No Measure)
20 Banded FacePulls
10 Banded PVC lat pulldowns
5 inchworm walk outs (no pushup)
5 Broad Jumps.
Then, Shoulder Mobility coach’s choice
Pull-ups (Week 3 pullup technique)
**Butterfly/kipping technique work or 5×1-3 negatives or banded strict
**Then 7×4-6 of appropriate scale from below at challenging scale* with 20-30 seconds max rest between.
3rd week of increasing volume, should be working for perfection on reps now.
*Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly
5 Bar Muscle Ups
7 Box Jumps (30/24″)
9 Push Jerks (115/80)
**Scale with Jumping bar Muscle ups -set up boxes or set up low barbell on stantions.
Can also do double box dips x2 as scale