CrossFit Engineering – June 2016
As we start to move from foundations and towards CrossFit classes @ Momentum Training offers a bridging session/s being CrossFit Engineering (CFE) where we spend time learning the finer movements for those who are new to all the technical jargon. If this is you, CFE will get you up to speed and well on the way to achieving results.
Knowledge is power. This month’s recommended reading:
There are no secret tricks to fitness
Nutrition basics for the beginner
Keeping active at work try these 🙂
| CrossFit Engineering | |||||
| Â | Week 1 | Week2 | Week 3 | Week 4 | |
Monday |
Skill | POSE — Opening the hips / ankles (coaches choice) |
Rowing — Looking at Stroke Rates ideal paceing & resistance |
POSE — Opening the hips / ankles (coaches choice) |
Rowing — Looking at Stroke Rates ideal paceing & resistance |
| Strength | Cluster 12 min Emom 4 Reps @75% |
ME: Deadlift 3RM or 8RM |
16 min EMOM Odd:5 x OHS @50×0 Even: 10 Russian KB Swing (heavy) |
ME: Back Squat 3RM OR 5RM |
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| Date | 06/06/16 | 13/06/16 | 20/06/16 | 27/06/16 | |
| W.O.D | For Time 10,8,6,4,2 Squat Clean 200m Run Buy out 25 Burpees |
3 Rounds 9,7,3 rep @ 70% of A Deadlift Row 500m * Rest 2 mins after each round. Work hard each round |
Every 3:3o Even: 4 x 400m Odd: 4 x 200m |
Rowing or Running: 5 x 1km Efforts Rest 1:1 ratio with active recovery (walking around). |
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| Â | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
| Tuesday | Warm Up /Skill | 4 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Hang Power Clean |
3 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Hang Power Clean Front Squat |
3 Rounds of x 5reps ea Tall Muscle Clean Clean High Pull Power Clean Front Squat |
3 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Power Clean Front Squat Hang Clean |
3 Rounds of x 5reps ea Tall Muscle Clean Hang Clean High Pull Power Clean Front Squat Hang Clean |
| Strength | PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:Â [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Snatch Grip RDL, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Mid Grip Rack Pulls, Below the knee min 2,6,10,14: [12-15]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:Â [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Snatch Grip RDL, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Mid Grip Rack Pulls, Below the knee min 2,6,10,14: [12-15]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:Â [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Frizzbie Curls, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee min 2,6,10,14: [8-10]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:Â [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Frizzbie Curls, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee min 2,6,10,14: [8-10]Hack Squats – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:Â [8-10] RFE Split Squat, 4010 min 2,6,10,14: [8-10] Frizzbie Curls, 4010 – PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Snatch Grip Rack Pulls, Below the knee min 2,6,10,14: [8-10]Hack Squats – |
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| Date | 31/05/16 | 07/06/16 | 14/06/16 | 21/06/16 | 28/06/16 | |
| W.O.D | 3 Rounds of: 3 Min AMRAP 10 x Wall Ball 15 x Russain KB Swing (moderate) Rest 1 Min The aim here is to keep moving at a consistent pace for each 3 min block. |
5 Rounds of: 20 Air Squats 10 SA KB Swing – Left 10 SA KB Swing – Right |
15 Mins of Groups of 3 YGIG AirtFit 15 cal – Hard Wall Ball x 10 Kb Swing x 10 |
30 sec on/off for 12 min Sation 1: Air Squat Sation 2: Kb Swing Sation 3: Ab Mat Sit up |
12 Min In teams of 3 people YGIG*: 10 x Deadlifts** 20 Wall Balls * One person completes all 30 reps. One person works 2 rest. **Deadlift MUST be a weight where ALL 10 reps are completed with good tekkers. |
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| CrossFit Engineering | ||||||
| Â | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
| Wednesday | Skill |
15min Warm-up
Double Under Tekkers (coach to decide) Teach Hollow Dish & FLR |
15min Warm-up
Double Under Tekkers (coach to decide) Teach Hollow Dish & FLR |
15min Warm-up 10 reps each – Y,T,W 15 reps Banded Pull Apart Couch Stretch 2 min each side (banded if need be) |
15min Warm-up 10 reps each – Y,T,W 15 reps Banded Pull Apart Couch Stretch 2 min each side (banded if need be) |
15min Warm-up 10 reps each – Y,T,W 15 reps Banded Pull Apart Couch Stretch 2 min each side (banded if need be) |
| Strength | A-1: DB Goblet Squat 3 x 12 @ 3010 :60 – A-2: 1 FLR 3 x 45-60sec :60 – B-1:KB Swing (heavy) 3 x 15-20 @3010 :60 sec rest – B-2: Seated BB Press 3 x 15 @3110 :60 sec rest |
A-1: DB Goblet Squat 3 x 12 @ 3010 :60 – A-2: 1 FLR 3 x 45-60sec :60 – B-1:KB Swing (heavy) 3 x 15-20 @3010 :60 sec rest – B-2: Seated BB Press 3 x 15 @3110 :60 sec rest |
A-1: DB Goblet Squat 3 x 12-15 @ 3010 :60 – A-2: 1 FLR 3 x 45-60sec :60 – B-1:KB Swing (heavy) 3 x 15 @3010 :60 sec rest – B-2: Standing BB Press (split Stance) 3 x 12 @2011 :60 sec rest |
A-1: DB Goblet Squat 3 x 12-15 @ 3010 :60 – A-2: 1 FLR 3 x 45-60sec :60 – B-1:KB Swing (heavy) 3 x 15 @3010 :60 sec rest – B-2: Standing BB Press (split Stance) 3 x 12 @2011 :60 sec rest |
A-1: DB Goblet Squat 3 x 12-15 @ 3010 :60 – A-2: 1 FLR 3 x 45-60sec :60 – B-1:KB Swing (heavy) 3 x 15 @3010 :60 sec rest – B-2: Standing BB Press (split Stance) 3 x 12 @2011 :60 sec rest |
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| Date | 01/06/16 | 08/06/16 | 15/06/16 | 22/06/16 | 29/06/16 | |
| W.O.D | 15min WOD Part A. (4min) 4min EMOM of: :30sec AMRAP Burpees to Target – – :60sec rest – Part B. 10min AMRAP increasing ladder 5 Burpees 5 Wall Ball 10 Burpees 10 Wall Ball 15 Burpees 15 Wall Ball 20 Burpees 20 Wall Ball… |
Simple but work hard’ 10 mins of: 10 ring Rows 15 Sit Ups 20 Air Squats |
4 Rounds 15 x Db Push Press 400m Run |
3 Rounds of: 3 min work 1 min rest Part 1: 16 x Hack Squats 16 x Sit Ups – Part 2: 16 x Alt Back Steps 8 x Sit Ups – Part 3: 16 x Air Squat 4 x Sit Ups |
5 Rounds of: 15 Wall Balls 9/7 10 Burppes |
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| CrossFit Engineering | ||||||
| Â | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
| Thursday | Skill | 0-7 mins DU progressions – 7-15 Beat Swing / K2E / TTB sets of 5 |
0-7 mins DU progressions – 7-15 Beat Swing / K2E / TTB sets of 5 |
0-7 mins DU progressions – 7-15 Beat Swing / K2E / TTB sets of 5 |
0-7 mins DU progressions – 7-15 Jumping Mechanics Box Jump -Stepdown |
0-7 mins DU progressions – 7-15 Jumping Mechanics Box Jump -Stepdown |
| Strength | 20 min E2MOM A1: Back Squat 5 x 5,3,5,3,5 @ 40×0 – A2: Power Jerk 5 x 5 @31×1 |
20 min E2MOM A1: Back Squat 5 x 5,3,5,3,5 @ 40×0 – A2: Power Jerk 5 x 5 @31×1 |
20 min E2MOM A1: Back Squat 5 x 4,2,4,2,4 @ 40×0 – A2: Power Jerk 5 x 3-5 |
20 min E2MOM A1: Back Squat 5 x 4,2,4,2,4 @ 40×0 – A2: Power Jerk 5 x 3-5 |
20 min E2MOM A1: Back Squat 5 x 2 @ 40×0 – A2: Power Jerk 5 x 3-5 |
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| Date | 02/06/16 | 09/06/16 | 16/06/16 | 23/06/16 | 30/06/16 | |
| W.O.D | AMRAP 12 minutes: 5 TTB 7 Push Ups 9 Wall balls 9/7 Aim to move evenly through this workout |
6 Mins Amrap 3 Thrusters 45/30 6 TTB – Rest 2 mins – 6 min Amrap 3 Power Cleans 45/30 6 Wall Balls 9/7 |
Buy in 30 TTB – 5 Rounds of: 15 Wall Balls 9/7 10 Burppes – Buy out 15 TTB |
Accending reps 1,2,3…. For 12 Min Thrusters 45/30 TTB |
 AMRAP in 12 minutes: In pairs and alternating rounds complete: 3 SDLHP (moderate) 5 DU 6 SDLHP (moderate) 10 DU 9 SDLHP (moderate) 15 DU – P1 does 3 SDLHP + DU then p2 does 3 3 SDLHP + DU |
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