Crossfit program 6th – 12th Jan 2020
2020 is here and Momentum Training is ready for a new year of training. We hope that you have some goals set as we have the sessions to get you there.
As you might have noticed, at the back-end of last year we introduced StrongCon which has attracted a lot of attention, and rightly so. We believe that we have the best, well-rounded offering of any gym in London. The addition of StrongCon means that we now offer classes across the whole strength spectrum:
MetCon – a challenging aerobic system workout with minimal technical skills needed to get great results.
StrongCon – this progresses from MetCon by slowing the pace of the class to add barbell weighted movements. This increases the stimulus, gaining some strength in those weaker areas to allow us to work at a higher capacity.
CrossFit – with the addition of Olympic Lifting and Gymnastics, this is a progression from MetCon and StrongCon which requires the investment of time to master the skills to be able to progress forwards. Endless possibilities are available for those willing to put the time and effort in.
Weightlifting (Olympic) – weightlifting is a skill, a hard one at that. For those looking to master the snatch and clean & jerk, this is the class for you. It is open to beginners through to advanced.
Barbell Club – strength and hypertrophy are the focus of this class (there is no conditioning). The annual program consists of two six-month cycles that build towards the ultimate goal of more strength and some additional mass. The program provides four days of training per week with spreadsheets and percentages to support the tracking of your progression. You work at your own pace and can choose which program day you want to complete in each class that you attend (i.e. deadlifts on Monday, bench press on Tuesday etc.). It can be adapted for beginners through to advanced so all are welcome to attend.
Mobility – we all need a bit of this in our lives. Here you learn how to look after your body by applying the mobility and stretching applicable to the demands of your training.
Without further adieu, we introduce to you the plan for the next 6 months of CrossFit programming at Momentum Training. We are going to have 3-week blocks that will lead one into another. These will start with lighter weights and more time under tension and then move to lower reps and heavier weights. The schedule for the first nine-weeks will look like this:
Monday – Clean + Lower Body Strength
Tuesday – Jerk + Upper-Body Strength
Wednesday – Energy Systems
Thursday – Gymnastics unicorn moves
Friday – Snatch + OHS tekkers
Saturday – Bring a friend/s team workouts
Sunday – CrossFit benchmark workouts
Choose your rest days wisely, and your hard days even more so. Remember Rome wasn’t built in a day, and a Rubix cube not solved on its first go. Be persistent and tenacious over time and you will be sure to succeed.
One thing that we now need to hand over to you is the education needed to make this general program more specific to you as an individual. Know that a group CrossFit class is exactly this – a general program, and it is aimed at a broad approach. It would not be realistic to have every possible scenario for every type of person written into each blog post every week. The published program acts as an outline. Adjustments are made in class based on the coach’s assessment of who is in front of them and what they need. If you are looking for something even more specific, have a chat with one of our coaches during class and we will be happy to point you in the right direction. Alternatively use the definitions above to see if you’re in need of more conditioning (MetCon / StrongCon) or Strength focus (Barbell Club / Olympic Lifting). If you’re after a little bit of everything then CrossFit is your bag and we will adjust the movements to suit your level.
Monday
Part A – Every 2 minutes (12min)
Segmented Power Clean* + Front Sq
6 x 3+3
*2 seconds below knee + 2 seconds at hips
Part B – Every 3 minutes
Back Squat (heels elevated)
3 x 15, straight into Banded Hamstring Curls 30 sec
W.O.D
Complete the below in 12 minutes or less
5 rounds
7 x hang power clean 45/30
21 x Air Squats
*Every 2 minutes complete 10 calories on your choice of equipment
Tuesday
Part A – Every 2 minutes (8min)
Push Press
4 x 6-8
Part B – Every 2 minutes (8min)
Press in Split Jerk Position
4 x 6
Part C – Every 2 minutes (8min)
Bench Press
4 x 6-8
W.O.D
5 rounds of:
7 x TTB / TTR
9 x Press Ups (choose appropriate scale)
16 x DB OH Walking Lunge
Rest 60sec before commencing
Wednesday
Min 10 – 28
Every 4 mins – 4 rounds
Deadlift x 5 (build each round)
Double KB Thruster x 5-8
Double Under x 30
Rest 2 min
Min 28 – 42
Every 4 mins – 3 rounds
Russian Step Ups x 10 ea
Double Kb Deadlift x 15
Toes to Rings x 10
Rest 2 min
Min 42 – 51
Every 3 min – 3 Rounds
400m Run / Row
Friday
Part A – Every 2 minutes (12min)
Segmented Power Snatch* + OHS
6 x 3+1
*2 seconds below knee + 2 seconds at hips
Part B – Every 4 minutes (12 min)
B: OHS
3 x 5 @ 41×0
B2: Chin Up
3 x 6 @ 30×1
W.O.D
21-15-9
400m Run
OHS 40/30
Russian KB Swing 32/24
Saturday
In teams of 3 complete
Buy In – 80 BURPEES (total between the team)
—
5 ROUNDS (total between the team)
30 Wall Balls 9/6
30 Deadlift 60/45
30 Bike
30 Hang Power cleans 60/45
—
Cash Out – 80 BURPEES (total between the team)
Sunday
Part A – 15 minutes
Work to a 5RM thruster for the day, good reps only!
Part B – 30 minute time cap
5 rounds
10,10,7,7,5,5 (45/30)
Thrusters
2 minutes your choice of Row / Bike / Ski
Rest 2 minutes
Score is the total amount of calories moved on that piece of equipment.