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Momentum X CrossFit Programme September 14th – 20th

Posted 13th September 2026 by Anthony Waller

 

 

Block Five – 2026

 

Week 1/8 – New Horizons

 

Block four complete and another solid instalment to your 2026 season. Moving forward there will be some changes to the Momentum X Programming, most notably the Snatch will no longer feature.

As you’ve already read in the newsletter we’re shaping our own path forward and this is based on offering the maximum positive impact on your physical performance whilst keeping the risk of injury to a minimum. Cleans and patters alike will take centre stage for your olympic lift, as the barrier to entry is much more accessible and the athletic benefits are far superior. With that said buckle up once more for our final full training block of the year.

There’s no way around hard work. Embrace it. You have to put in the hours because there is always something you can improve on.

You can’t go back and change the beginning, but you can start where you are and change the ending.

Wherever you are, be all there.

 

See you at work.

 

Monday – Momentum X Gymnastics

Tuesday – Oly Patterns – OH Press – Pull Up

Wednesday – Engine Room

Thursday – Momentum X Gymnastics

Friday – Squat Patterns

Saturday – Oly Patterns – Bench Press

Sunday – Sunday Service

 

Monday – Momentum X Gymnastics

 

Tuesday

 

A1. Clean Complex : – Hang Power Clean + Front Squat + Hang Squat Clean + Power Clean + Squat Clean

A2. Strict Press x 6

 

B1. Cluster Pull Up x 3-3-3

B2. Cuban Rotation x 10

B3. S.L RDL x 10 e.s

 

WOD

 

Double Unders x 50

Power Clean x 6

Alt Toes – Bar x 12

 

@ 70/50kg

 

Wednesday – Engine Room

 

Row x 800m

Burpee x 20

KBS x 30

Hollow Body Rock x 40

 

Bike Cals x 22/27

Box Jump x 20

Alt DB Snatch x 30

Knees – Elbows x 20

 

Ski x 800m

D-Ball GTS x 15

S.A Ring Row x 30

L-Sit Hold x 60 sec

 

Thursday – Momentum X Gymnastics

 

Friday

 

A1. Bench Squat x 6

A2. S.L Box Step Up x 6 e.s

A3. ATG Split Squat x 10 e.s

A4. Banded Vert Jump x 3

A5. S.L Calf Raise x 20-30 e.s

 

WOD

 

Dual DB Snatch x 5

Dual DB Clean & Press x 5

Dual DB STOH x 5

Dual DB Devils Press x 5

Cals x 10-15-20-25

 

@ 22.5/15kg

 

Saturday

 

A1. Halting Clean Deadlift x 6

A2. Bench Press x 6

A3. Side Plank Hip Abduction x 20-60 sec e.s

 

B1. S.A DB Row x 6-10

B2. Banded/Ring Face Pull x 10-15

B3. Iron Trident x 6-12

B4. Ab Wheel Rollouts x 8-12

B5. EZ Bar 21s *7-7-7

 

WOD

 

Waller Special

 

Sunday – Service

5 rounds

Deadlifts x5 @130/80

Double under’s x50

21-15-9

Double KB push press 24/16

Pull ups

For time

Back squats x15 @100/75kg

T2B/Knee to elbows x45

Back squats x15