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Crossfit training plan – phase 4

Posted 21st June 2018 by Geoff Stewart


Welcome to phase 4 of Momentum Training’s 2018 CrossFit programme, starting on Monday 25 June 2018.

Functional strength

Here we go headlong into yet another training phase. We know that many  of you enjoyed the last one and are excited for this one.

When we talk about functional strength we aren’t talking standing on 1leg with your eyes closed drinking a cup of tea. In the world of Momentum Training every movement is functional and as you get stronger, fitter, build skill and work on your engine, you are building your functionality. You’ll also be really hard to kill, really hard to catch, happier and healthier and as a bonus you’ll also look and feel super duper.

So, what can you expect from phase 4. We are aiming to have you lifting in slightly higher rep ranges (5-8) and building through the phase to higher weight percentages than you might be used to. This type of training is a great way to predict your 1RPM (if you’re interested) without having to test it and risk all the injuries that might go with that. We will of course be programming your basic lifting, Olympic lifting, engine work and WODs to keep your already ninja-like gains gaining.  We are planning to spice things up in this phase – Josh has contemplated his belly button long and hard on this one and has some interesting socks as well as some interesting training ideas coming your way. You’ll be learning some stuff in your warm ups, not just chatting and waiting for the main event, there will be a mix of dynamic and max effort days/exercises and your Olympic lifting days will still have a focus on great form and technique. We will also be looking at how you can maintain that form and power, there will be some heavy stuff with some breathing stuff to test your metal.

If you find yourself outside your comfort zone, and we hope you will, please don’t throw in the towel. Instead, dig in and embrace the change and push on through. Learning and mastering movement takes practice, patience and consistency. One of our key mantras at Momentum Training is consistency. You need to build your consistency in all things before you can safety increase your intensity.

Simple and effective x