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Momentum X CrossFit Programme September 21st – 27th

Posted 20th September 2026 by Anthony Waller

 

 

Block Five – 2026

 

Week 2/8 – New Horizons

 

If you missed the recent newsletter we’re revising a few things as a programme and shaping our own path a little more moving forward. This is so we can offer the maximum positive impact to your physical performance whilst keeping the risk of injury to a minimum. Snatches in the Momentum X Classes will no longer feature but cleans and patters alike will take centre stage for your olympic lift. This keeps the barrier of entry much more accessible and the athletic benefits far superior.

Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.

Do something today that your future self will thank you for.

Dead last finish is greater than did not finish, which trumps did not start.

 

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

 

AKBS x 21 @ 24/16kg

Ring Dips x 15

D-Ball GTS x 9

 

Wednesday – Engine Room

 

WOD 1

 

E3MOM – Cals x 22/30

 

WOD 2

 

“TITLEIST”

 

Shuttle Run x 10

Alt. Pistols x 20

Ring Muscle Ups x 10

 

WOD 3

 

Deadlift x 3

Hang Power Clean x 3

Hang Squat Clean x 3

Thruster x 9-12-15-18

 

@ 42.4/30kg

 

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

 

Double Unders x 30-40-50-60-70-80

S.A DB Push Press x 7 e.s @ 25/17.5kg

 

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

15mins Time cap

Kcals x12/15

Then

1-2-3-4-5 rounds complex

Clean complex @80/60kg

1x power clean

1x hang power

1x squat clean

5 rounds

Box jump overs x8

HSPU x8

Into

5 rounds

Burpee to target x12

T2B x12