CrossFit Engineering – September
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | De: Power Clean + Push Press 12 min EMOM 2 Reps @70% |
ME: Deadlift 3RM OR 5RM |
DE: Thruster 12 min EMOM 3 Reps |
ME: Back Squat 3RM OR 5RM |
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| Date | 07/09/15 | 14/09/15 | 21/09/15 | 29/09/15 | |
| W.O.D | 14 Min Emom Even: 3 x Clean Odd: 200m Run 14 Min Emom |
3 Rounds 9,7,3 rep @ 70%s Deadlift Row 300m |
4-6 x 400m efforts on 3:30. | ” Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups |
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| Tuesday | CrossFit Engineering (Deadlift and Pressings) | |||||
| Skill / Mobility | DL mobility Hamstring Mobility – Glute activtion bridges Kb Swing Couch Stretch Bottom of the Squat Mobility – Heels elevated, Lateral movments Teach headsands / HSPU |
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| Strength | Exercise | Set & Reps | Tempo | Rest | ||
| A1 – Snatch grip Deadlifts | 5×5 | 30×1 | 60 | |||
| A2 Ring press ups | 4 x 8 | 31×1 | 60 | |||
| B KB Cleans | 3x5ea | As needed | ||||
| C HSPU / Headstand (Knee lifts to extension) | 3x5ea | As needed | ||||
| Date | 01/09/15 | 08/09/15 | 15/09/15 | 22/09/15 | 29/09/15 | |
| W.O.D | 10 min AMRAP 10 Dealifts @100/70 10 press ups |
3 Rounds: 20 RKBS swings 10 T2B 5 HSPU |
2 min work 1 min rst x3 10 power cleans 50/40, 10 wall balls 9/7 | AFAP 60DU 50wall balls 40 sit ups 30 air squats 20 KB cleans | 4 rounds 10 box jumps 10 STOH 45/35 10 Goblet squats 10 pull ups | |
| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | |||||
| Skill / Mobility | Wrist Mobility and squat Coaches Choice Hamstring flexibilty Lying toe 2 stick Thrusters Tekkers coaches choice |
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| Strength | Exercise | Set & Reps | Tempo | Rest | ||
| A Thrusters | 4×6/8 | xxxx | 75-90 | |||
| B T2B / K2E / Lying | 4×8 | xxxx | 75-90 | |||
| Date | 02/09/15 | 09/09/15 | 16/09/15 | 23/09/15 | 30/09/15 | |
| W.O.D | 15 minsAMRAP 400mtr run 20 goblet squats 32/24 20 pressups repeat…. | EMOM 12mins 3 power cleans @60/45 6 OB burpees | 2 rounds AFAP 800mtr run 50wall balls 9/7 50 ab mat sit ups | !2 mins AMRAP 10 deadlifts 45 / 30 10 Power cleans 10 front squats 10 push press | Angie 100 pull upss 100 press ups 100 sit ups 100 air squats | |
| Saturday | CrossFit Engineering (Olympic) | ||||
| Skill / Mobility | 5 Rounds of: Alt week snatch / cleans 5 Tall muscle clean – upper body movement of the clean 5 front squats – Position – depth 5 Mid-hand clean pull – touch, pull, jump,drop 5 Mid-hang clean – linking it all together 5 cleans – full range Given limitations trainers choice of fixes |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| B: Complex alt weeks clean / snatch 1 x Snatch Paused at knee DL 1 x Snatch High pull 1 x Power snatch 1x OH squat |
8 x 1 | x | 90 | ||
| C EMOM 12 mins Alt Cleans / snatches weeks | 5 reps | x | |||
| Date | 05/09/15 | 12/09/15 | 19/09/15 | 26/09/15 | |
| W.O.D | 12 mins to get as far a you up the ladder as you can can. 1 power clean @ 50/35 1 box jump | 6 rounds AFAP 10 goblet squats 10 10 KB swings 10 walking lunges 32/24 | EMON x12 AMRAP -min 1 Squat cleans min 2 burpees min 3 rest | sandwich 400 mtr run 21-15-9 Wall balls Sit ups 400mtr run | |