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Crossfit Program -9th January – 15th January 2023

Posted 8th January 2023 by Geoff Stewart

Week 1.

A new training plan. It’s time for a new plan and we are going in Hot. As with all the new training programs I crack in with the usual blurb about Momentum Being a GPP program, General physical preparedness. Which in layperson terms means.  “GPP is intended to provide balanced physical conditioning in endurance, strength, speed, flexibility, and other basic factors of fitness.”  with that said you’ll be lifting weights, jumping on stuff, throwing things, hitting some cardio and doing some CrossFit gymnastics you’ll be getting hot and sweaty but always safely and with fun.


A little bit of detail. You’ll start your basic lifts building with an adaption period, lower sets higher reps into a more intensification period, higher set lower reps and hunting out those strength and muscle gains. Your Olympic lifting will start will a good mix of technical drills and lower percentages lifts for your main sets to make sure we are drilling in that form and getting you ready for the juicier stuff coming later.  All the above will be offset with a good mix of accessory work to make sure the structural balance and pre-hab bases are covered.  We will be looking to put in some longer stints on your engine work to build that breathing capacity as well as mixing in skills but as always having some fun, enjoying your training and making safe steady progress. Bring on the gains.


Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service


Monday – Deadlift and pushing

E90sec on 90sec

A.Deadlift  4×6 65-85%

A1 Seated BB OH press 4×8-10 (pins)



B Split stance DB RDL x8el

B1 (Ring) press-ups x8-12


2x rounds each

90 sec Kcals

90sec x ME AKB swings

3x rounds

60 secs Kcals

60 sec x KB lunges

4x rounds

30sec Kcals

30sec x jump squats


Tuesday – Snatch

Snatch bar warm-up.

A Snatch pull, muscle snatch, power snatch, Drop snatch,OHS

5×5+5+5+5+5 – for quality 15min


B.Power or Squats snatches

E2MO2M 6×3 @70%MX


“The fast and furious”

YGIG full rounds

round 1 x1

15/20 kcals

15 burpees

rest 1

round 2 x3

10/15 kcals

10 burpees

rest 1

round 3 x5

5/10 kcals

5 burpees


Wednesday – Conditioning

Momentum test no1

“The Old Goat”

12min AMRAP -RX 60/45

1x power clean

3x push press


10x press-up


3min Kcals for max distance

rest 2min

3min ME Alt Db snatch 20/12.5

rest 2min

2min Kcals for max distance

rest 2min

2min ME Alt Db push press 20/12.5

rest 2min

1min Kcals for max distance

rest 2min

1min ME Alt Db devil press 20/12.5


Thursday – Gymnastics


Friday – Squat and Pulling

E90sec on 90sec

A back squats 4×6-8 65-85%

A1 Pull-ups 4×6-10



B Box single leg step up x8el

B1 Chest supported DB row x8-10


2 rounds each with a partner both working

1000mtrs Rowing/ski erg

rest 1min and switch

you’ll do a ME until your partner has finished row/ski

ME 6xD ball over shoulder

12x T2B/T2R/Knee raise

rest 1min and switch


Saturday – Clean & Jerk

A High pull, Muscle clean, power clean, front squats and press

 5×5+5+5+5+5 E2MO2M


B Hang power clean and hang squat clean and press 6x (2+1) -15min


Clean pulls 4×4-6 -heavy


Anthony Waller Special.


Sunday – Service

“Kelly “


400m Run/Row/Ski,

30 Box Jumps,

30 Wall Balls


10 – Barbell Power Cleans rx 60/45kg

20 – Barbell STOH

30 – Barbell Deadlifts

40 – Burpee over bar

50 – Atl DB Bicep Curls

60 – Dips/press ups

50 – Atl DB Bicep Curls

40 – Burpee over bar

30 – Barbell Deadlifts

20 – Barbell STOH

10 – Barbell Power Cleans

Barbell basic Febuary-2023

Posted 7th January 2023 by Geoff Stewart


Barbell Basics. We are starting the new year with a new program. The key is in the name -Barbell Basics, you will be lifting weights and keeping it simple (this doesn’t mean easy) The program is designed to cover all the lifting bases from big exercises and bigger muscle groups all the way to smaller more isolation exercises and smaller muscle group to ensure all bases are covered.

Saturday – Squats and puling in Arch 325

A1. Back squats 4×8-10 @31X0 rest 75

A2. Chin-ups 4×6-8 @31X1 rest 75

B1. RFE split squats 3×10-12plg @2010 rest 60

B2. BentOverDB rows 3×10-12 @ 2020 rest 60

C1. Db standing curls 3×12-15 rest 30
C2. Standing Straight arm banded row 3×12-15 rest 60

D. Banded pull a-parts 1×50

Monday – Deadlifts and pushing

A1. Sumo Deadlift 4×6-8 @3010 rest 75

A2. Standing Oh BB press 4×6-8 @3101 rest 75

B1. Rev lunges 3x12el @1010 rest 60

B2. DB Arnold press 3×10-12 @ 2020 rest 60

C1. Single-arm Cable/banded tricep ext. 3×12-15ea rest 30
C2. DB lateral raises 3×12-15 rest 60

Learn to Lift – Jan / Feb 2023

Posted 1st January 2023 by Josh Schouten

What is our Learn to Lift intro course and who is it for?

Our course is a comprehensive introduction to simple and complex lifting (more detail below) and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you’d like to try out our CrossFit Trial Class first, book yourself into one of our CrossFit Trial classes every Saturday 12pm.