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CrossFit Training program 28th – 3rd April

Posted 26th March 2022 by Josh Schouten


As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.


Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press




EVERY 2:30

A: Hang Power Clean + Split Jerk

4 x 2+1


EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 2 + 1


EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0




12-minute AMRAP – 3 Rounds

3 mins work / 1 minute rest

DB Squat Clean – Heavy x 7

DB Front Rack Back Steps x 14 total

Du x 50






EVERY 3:00

A: Cluster Back Squat @ 20×0

4 x 2,1,1

Rest 15-20 seconds


EVERY 3:30

B: Heels Elevated Front Sq

4 x 3 @ 20×0


4 x 6-8 @ 30×0




500m Ski

500m Row

1000m Bike

For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows. 





20 minute AMRAP

5 Power Cleans 65/45

10 TTB

15 Wall Ball 9/6




8 minutes

3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges




EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 1

EVERY 2:00

C: Snatch

6 x 2



5 Rounds

15 x OHS 40/25

15 x AKBS 24/16

400m Run





A: Deadlift – Conventional

4 x 4 @ 20×0

A2: Bench Press

4 x 5-7 @ 20×0


B: Podium Deadlift 2-4″

3 x 4  @ 40×0

B2: FLR – 45-60sec



Waller Special

Crossfit Program 4/2/2019 – 10/2/19

Posted 2nd February 2019 by Josh Schouten

Welcome to February, with a change of program and the CrossFit open in 3 weeks we will see some changes to the programming coming in.

  • Sundays CrossFit classes will be the Open workout – we may modify this for those not wishing to count their score. Maybe a team and/or partner workout, yet if you’re entering a score the workout can be done standalone
  • A slight shift towards the barbell and mains lifts in the programming
  • Movement flows at the beginning of each day to get us moving quicker in these cooler climates. These will be simple, with an aim of getting warmer before we touch those barbells.


Crossfit Program 28/1/2019 – 3/2/19

Posted 27th January 2019 by Josh Schouten

Last week of the first phase of training of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press.

Tie your bootstraps and hang on in there for the last week of Phase one for the year. As we are moving through the phases we will see some of the structural exercises disappear and some of the big bang ones appear, keeping in mind that if you still need some work on these please keep these going in open gym or before class if you can get in early! Put those little black books away this week, have some fun and most of all keep warm.


Crossfit Program 7/1/2019 – 13/1/19

Posted 5th January 2019 by Josh Schouten

People of Momentum Training welcome to what we are sure is going to be an amazing year. We feel year on year we have built and tweaked the programming to get even better results and more fun. This coming year is going to be a pretty hot one with lots in store and hopefully some new paths to skip down.

Phase 1 will start on the 7th January 2019 and run for 10-12 weeks.

To introduce this new phase, we will start with some basic mantra stuff that is vitally important to the training plan and community at Momentum Training. We love a good chat about training cycle, strength gains, max effort sets, accommodation methods etc. and all your coaches are indeed training heads themselves. One thing we all have in common is that we believe that training is vitally important on many, many levels, improving health markers, fitness levels, body composition, mental fortitude and personal satisfaction but most importantly it needs to be fun and enjoyable and you’ll want to keep on doing it. We don’t design 8-12-week body blasts and promise you the earth (although you’ll get a pretty good result in that time), instead we plan for a longer game with a GPP program (general physical preparedness) and reminding ourselves we are generalist not specialist (great a lot’s of things and magic at non). 

We are starting our 2019 program with a solid base of structural balance exercises with some short, medium and longer workouts with some team work on Saturday’s. These first 2 phases of programming are there to make sure we educate ourselves on the basics. Bear in mind that if we need to keep these after the phase has finished you are welcome to use these movements as warm ups before classes. Tempo’s will be slow and there will be some deliberate pauses in the difficult positions to make sure we are comfortable when things get a little tough.

So, tie your boot straps and pull on that lycra, put in the hard work and let’s make the most of the beginning of 2019!


25 Minutes continous work:

A: 45* Db Incline Press x 12-15 @ 30×0

A2: KB Sumo Deadlift x 12-15 @ 30×0

A3: Powell Raise x 12-15 @ 30×0

A4: Front Foot Elevated Split Squat x 12-15 @ 30×0

Move though while keeping the rest to a minimum. No longer than 60 seconds.


Minute on, minute off. 6 rounds. Count the burpees completed over all rounds

Push Press x 10

DU x 10

Burpee – for remaining time


12 minutes:

A: 3 position Muscle Clean

High Hang x 1

Low Hang x 1

Floor x 1

12 minutes: B: High Hang Power Clean x 4


5 Rounds – One every 2 minutes

Power Clean x 3

Double Kb Swing x 8

Tuck Jumps / Squat Jumps x 10


25 Minutes continous work:

A: Cyclist Front Squat x 8 @ 30×0

A2: 1 Arm Db Row x 12-15 @ 30×0

A3: Banded Pull Through x [email protected] 30×0

A4: Cuban Rotation x 12-15 @ 30×0

Move through while keeping the rest to a minimum. No longer than 60 seconds.


4 Rounds of:

Db Clusters x 10

DB Box Step Up x 20 (total)

400m Run


12 minutes:

A: 3 position Muscle Snatch

High Hang x 1

Low Hang x 1

Floor x 1

12 minutes:

B: Power Snatch + Sn grip Jerk x 2+2

C: Kb Sots Press or Kb Windmill 3 x 8 each

C2:Walking Lunges 3 x 16 steps


EMOM. Rolling Stations. 3 Rounds

1 – Row x 10cal

2- Db Snatch x 5 ea

3 – Bike x 10 Cal

4 – 1 Arm DB Thrusters x 5 ea


A: Strict Press banded w/ kettlebells x 5

A2: Chest Supported YTW’s x 8 each

4 Rounds

B: Thruster (paused @ full extension, 2 seconds) x 6-10

B2: Hollow Dish / Plank/ KB Flutter kicks / Seal Walks x 40-60 seconds


In Pairs – time cap

400m Run (together)

Followed by:

2 rounds of:

40 Thrusters

40 American Kb Swings

40 Down Ups

40 Sit Ups

400m Run (together)


20 mins of:

A: Paused Back Squats x 3 @ 33×0

A2: Sliding Leg Curls / Nordic Curls x 12 / 6-8

A3: Kneeling Palloff Press x 30-45 sec each

10 mins of:

Kettlebell Pyramids


A1: Double Kb Squat Clean
A2: Double Kb Thruster
A3: Double Kb Push Press
A4: Double Kb Down Up

10 mins of:

Double KB swings x 10 (challenging)

Side Plank x 30 seconds each

Front Leaning Rest x 30 seconds

Run 200 mtrs (rear alley)

Aim to use a weight that you can keep moving comfortably with

Crossfit training program 24/12/2018 -30/12/2018

Posted 21st December 2018 by Geoff Stewart

Welcome to week 5 of our Xmas and New Year training program.

Week 5. It was always going to be a funny week this one.

You’ll note we have put some park workouts in for you peeps who want to work off – or pre-empt – the Xmas blow-out.

People, have a great time. Enjoy yourselves, rest well, eat well, work hard, be nice to people and go easy on the pudding.