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Crossfit program 20th – 26th Jan 2020

Posted 19th January 2020 by Josh Schouten

Just like that, we are up to week 3 of the 2020 program, let’s build on those efforts so far this year and get some good number happening this week! We have some big bits and pieces coming up with our social events, if you haven’t heard you can find more info here. Along with this Anthony Masters will be adding a little sprinkle of Mobility to a Saturday with his Mobility workshop that is coming in February, again read more here.

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.





Part A – Every 2 minutes (12min)


Segmented Power Clean* + Front Sq

6 x 1+1

*2 seconds below knee + 2 seconds at hips


Part B – Every 3 minutes


Back Squat (heels elevated)

3 x 8 – straight into Banded Hamstring Curls 30 sec


Todays Conditioning (15 minutes)

Choose your dose:

Heavy or Light


5 rounds

3 x Clusters

6 x Thrusters

27 x DU

rest 90 seconds after each round, increase weight each round!



9 rounds

3 x Clusters

6 x Thrusters

27 x DU

Complete max Cals on your choice of equipment post your daily dose for the remainder of 15 mins.




Part A – Every 2 minutes (8min)


Push Press

5 x 4


Part B – Every 2 minutes (8min)


Press in Split Jerk Position

5 x 4


Part C – Every 2 minutes (8min)


Bench Press

5 x 6


Todays Conditioning:

AMRAP 12 Minutes:


KB Swing


Do one rep of each exercise the first round, then two reps, then three reps, and so on, until the time is up.




Min 10 – 28

15 mins of:

YGIG Teams of 3

A1. 5 x Power Cleans

A2. 10 x Squat Jumps

Complete both exercises then rest, 2 players are resting, 1 working at all times.


rest 3 mins


Min 28-46

15 mins of the same format:

B1. Push Press x 5

B2. Heavy Wall Ball x 10

B3. Double Under x 30-50

Min 46-54

P1 runs as P2 & P3 work the stations. Rotate through in following the leader format.

C1. 200m Run

C2. Straight Leg Sit Ups (weighted)

C3. FLR on P-Bar or Rings




Part A – Every 2 minutes (14min)

Segmented Power Snatch* + OHS

7 x 2+1

*2 seconds below knee + 2 seconds at hips


Part B – Every 4 minutes (16 min)



4 x 3 @ 41×0


B2: Chin Up

4 x 3 @ 30×1


Today’s Conditioning:

1. 50cal Row
2. 500m Ski
3. 50cal Bike
2 rounds, go hard to earn the rest. Don’t coast. Use this as a warm-up for tomorrow session!





Teams of 3 people

6000m Rowing

100 Power Cleans

100 KB Swings

100 Goblet Squats

100 Pull Ups

100 Press Ups

100 Burpee over box

Notes: 1 person resting at all times, while partners work on the row and exercise top to bottom in order. Weights can be selected by the team.



Todays Testing:


For Time

30 Clean-and-Jerks (60/42.5kg)


Rest 10 minutes


Capacity Training

300m Row / Ski

3 Rounds of

10 Russian KB Swings

10 Burpee

300m Row / Ski

Rest 4 Minutes

Complete 3 times, aim for consistency through the rounds. Record total working time. I.e 3:03+3:10+3:15 = 9:28.