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Crossfit Program 7/1/2019 – 13/1/19

Posted 5th January 2019 by Josh Schouten

People of Momentum Training welcome to what we are sure is going to be an amazing year. We feel year on year we have built and tweaked the programming to get even better results and more fun. This coming year is going to be a pretty hot one with lots in store and hopefully some new paths to skip down.

Phase 1 will start on the 7th January 2019 and run for 10-12 weeks.

To introduce this new phase, we will start with some basic mantra stuff that is vitally important to the training plan and community at Momentum Training. We love a good chat about training cycle, strength gains, max effort sets, accommodation methods etc. and all your coaches are indeed training heads themselves. One thing we all have in common is that we believe that training is vitally important on many, many levels, improving health markers, fitness levels, body composition, mental fortitude and personal satisfaction but most importantly it needs to be fun and enjoyable and you’ll want to keep on doing it. We don’t design 8-12-week body blasts and promise you the earth (although you’ll get a pretty good result in that time), instead we plan for a longer game with a GPP program (general physical preparedness) and reminding ourselves we are generalist not specialist (great a lot’s of things and magic at non). 

We are starting our 2019 program with a solid base of structural balance exercises with some short, medium and longer workouts with some team work on Saturday’s. These first 2 phases of programming are there to make sure we educate ourselves on the basics. Bear in mind that if we need to keep these after the phase has finished you are welcome to use these movements as warm ups before classes. Tempo’s will be slow and there will be some deliberate pauses in the difficult positions to make sure we are comfortable when things get a little tough.

So, tie your boot straps and pull on that lycra, put in the hard work and let’s make the most of the beginning of 2019!


25 Minutes continous work:

A: 45* Db Incline Press x 12-15 @ 30×0

A2: KB Sumo Deadlift x 12-15 @ 30×0

A3: Powell Raise x 12-15 @ 30×0

A4: Front Foot Elevated Split Squat x 12-15 @ 30×0

Move though while keeping the rest to a minimum. No longer than 60 seconds.


Minute on, minute off. 6 rounds. Count the burpees completed over all rounds

Push Press x 10

DU x 10

Burpee – for remaining time


12 minutes:

A: 3 position Muscle Clean

High Hang x 1

Low Hang x 1

Floor x 1

12 minutes: B: High Hang Power Clean x 4


5 Rounds – One every 2 minutes

Power Clean x 3

Double Kb Swing x 8

Tuck Jumps / Squat Jumps x 10


25 Minutes continous work:

A: Cyclist Front Squat x 8 @ 30×0

A2: 1 Arm Db Row x 12-15 @ 30×0

A3: Banded Pull Through x 12-15@ 30×0

A4: Cuban Rotation x 12-15 @ 30×0

Move through while keeping the rest to a minimum. No longer than 60 seconds.


4 Rounds of:

Db Clusters x 10

DB Box Step Up x 20 (total)

400m Run


12 minutes:

A: 3 position Muscle Snatch

High Hang x 1

Low Hang x 1

Floor x 1

12 minutes:

B: Power Snatch + Sn grip Jerk x 2+2

C: Kb Sots Press or Kb Windmill 3 x 8 each

C2:Walking Lunges 3 x 16 steps


EMOM. Rolling Stations. 3 Rounds

1 – Row x 10cal

2- Db Snatch x 5 ea

3 – Bike x 10 Cal

4 – 1 Arm DB Thrusters x 5 ea


A: Strict Press banded w/ kettlebells x 5

A2: Chest Supported YTW’s x 8 each

4 Rounds

B: Thruster (paused @ full extension, 2 seconds) x 6-10

B2: Hollow Dish / Plank/ KB Flutter kicks / Seal Walks x 40-60 seconds


In Pairs – time cap

400m Run (together)

Followed by:

2 rounds of:

40 Thrusters

40 American Kb Swings

40 Down Ups

40 Sit Ups

400m Run (together)


20 mins of:

A: Paused Back Squats x 3 @ 33×0

A2: Sliding Leg Curls / Nordic Curls x 12 / 6-8

A3: Kneeling Palloff Press x 30-45 sec each

10 mins of:

Kettlebell Pyramids


A1: Double Kb Squat Clean
A2: Double Kb Thruster
A3: Double Kb Push Press
A4: Double Kb Down Up

10 mins of:

Double KB swings x 10 (challenging)

Side Plank x 30 seconds each

Front Leaning Rest x 30 seconds

Run 200 mtrs (rear alley)

Aim to use a weight that you can keep moving comfortably with