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Momentum X CrossFit Programme September 28th – October 4th

Posted 27th September 2026 by Anthony Waller

 

 

Block Five – 2026

 

Week 3/8 – New Horizons

 

If cannot do great things, I can do SMALL things in a great way.

The most difficult thing is the decision to act; the rest is merely tenacity.

The bad news is time flies. The good news is you’re the pilot.

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 + Push Press x 3+3

 

B1. Cluster Pull Up x 3-3-3

B2. Cuban Rotation x 10

B3. Split Leg RDL x 10 e.s

 

WOD

 

Bench Press x 10 @ 70/40kg

Alt DB Clean & Press x 10 @ 25/17.5kg

Double Unders x 50

 

Wednesday – Engine Room

 

WOD 1

 

E3MOM

 

Cals x 22/30

Power Clean & Jerk x M.E

 

@ 70/45kg

 

WOD 2

 

Deadlift x 3

Box Jumps x 6

HSPU x 9

 

@ 140/90kg

 

WOD 3

 

Farmers Carry x P.C.G

Burpee x 30

Wall Balls x 60

 

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

 

Run x G.C.G

Front Squat x 6 @ 80/55kg

Dual KBS x 9 @ 24/16kg

Dual KB Gorilla Row x 12 @ 24/16kg

 

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