CrossFit Engineering 06/10/2014 – 25/10/2014
Skill |
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Monday |
CrossFit Endurance Focus | Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems |
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Tuesday |
Deadlift / Dips / KBS | Improve Deadlifting form and the basisi of pushing movements |
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Wednesday |
Squats / Box Jumps | Improve Back Squat form and Jumping tekkers |
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Friday |
Wall Ball / Push Press /Thursters | The goodness of Front Squat and their transfer to the thruster and wall balls |
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Saturday |
Snatch / Clean / Snatch Balance | Improve Olympic lifting tekkers |
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | Rowing | Rowing | Pose | Pose |
| Strength | DE: Back SquatsAux: FFE Split Squat 3 x10-12 @31×0 :60 Plank 3 x 60-90 :60 |
ME: DeadliftAux: FFE Split Squat 3 x10-12 @31×0 :60 Plank 3 x 60-90 :60 |
DE: DeadliftAux: FFE Split Squat 3 x6-8 @31×0 :60 Seal Walks 3 x 45-60 :60 |
ME: Back SquatsAux: FFE Split Squat 3 x 6-8 @31×0 :60 Seal Walks 3 x 45-60 :60 |
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| Date | 29/09/2014 | 06/10/2014 | 13/10/2014 | 20/10/2014 | |
| W.O.D | 9 Min Amrap 3 – Back Squats @70% 6 – Box Jumps 9 – Air Squats Rest 30 |
4 Rounds 250m Row 20 x Thrusters (10 rep Test) Rest 60 Sec |
5 x 100m on :60 Then: 6 min AMRAP Wall Ball Each Time the Ball is Dropped 5 Burpees |
4 x 400m on 5 min | |
| Tuesday | CrossFit Engineering (Deadlift and Dips) | ||||
| Skill / Mobility | Hip Hindge Band Stretch (hamstring)Hip Flexor Band StretchBanded Chest Stretch
Stationary Rocking Crab Walk Stretch |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 – Deadlifts | 4 x 6-8 | 41X1 | :75 | ||
| A2 Box Dips / Ring dips | 4 x 8-10 | 40X1 | :75 | ||
| B1 KB swings | 3x 20 | :30 | |||
| B2 Press ups | 3x 10 | 50X1 | :60 | ||
| Date | 30/09/2014 | 07/10/2014 | 14/10/2014 | 21/10/2014 | |
| W.O.D | Week1: 5 Rounds of: 5 DL 10 Press-ups 20KBS |
Week 2: Perfrom 30KBS before each round of: 21-15-9 Sumo DL Dips/Press-ups |
Week 3: 10-9-8-7…1 DL KBS Push-ups |
Week 4: For time: 3 Rounds of: 25 Sumo DL 25 KBS 25 Dips/Push-ups |
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| Wednesday | CrossFit Engineering (Squat, Jump and Press) | ||||
| Skill / Mobility | Banded hip stretch Thoracic roller Banded lat stretch3 rounds x5 wall squats, 5x goblet squats, 10 air squats |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 BB Squats | 4 x 6-8 | 31X0 | :75 | ||
| B1 – Box jumps | 3x 8-10 | 11X1 | :60 | ||
| B2 – Pull ups / Ring rows | 3x 8-10 | 4010 | :60 | ||
| Date | 01/10/2014 | 08/10/2014 | 15/10/2014 | 22/10/2014 | |
| W.O.D | Week1: 15min AMRAP: 5 Pull-ups/Ring Rows 10 Box Jumps 5 Pull-ups/Ring Row 20 Air Squats |
Week 2: 3 Rounds of max reps: :60sec Air Squats :30sec rest :60sec Pull-ups / Ring Rows :30sec rest :60sec Box Jumps :30sec rest |
Week 3: 5 Back Squats 5 Box Jumps 4 Back Squats 10 Box Jumps 3 Back Squats 15 Box Jumps 2 Back Squats 20 Box Jumps 1 Back Squats 25 Box Jumps |
Week4: [10-9-8…1] Box Jumps [1-2-3..10] Pull-ups /Ring Rows |
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| Friday | CrossFit Engineering (Squat, Press and Hollow) | ||||
| Skill / Mobility | Lying frog stretch Thoracic roller banded tricep |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 Front Squat | 4x 10-12 | 31X0 | :60 | ||
| A-2 Push-Press | 4x 10-12 | 31X1 | :60 | ||
| B-1 Thruster | 4x 10-12 | 21X1 | :60 | ||
| B-2 Hollow Dish Holds | 3x :45sec | nil | :60 | ||
| Date | 03/10/2014 | 10/10/2014 | 17/10/2014 | 24/10/2014 | |
| W.O.D | Week1: 50 DU Buy In 20 Wall Balls 10 T2B 50 DU cash out |
Week 2: 4 Rounds 50 DU 25 Wall Balls 15 V-ups |
Week 3: For Time: 100 Double-Unders 100 Wall Balls |
Week4: 12min AMRAP: 5Front Squats 10 Wall Balls 15Ab-mat Sit-ups |
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| Saturday | CrossFit Engineering (Olympic) | ||||
| Skill / Mobility | 2 Rounds of: 5 Tall muscle snatch – upper body movement of the snatch 5 Scare crow snatch – elbows up and out, dropping under the bar 5 Tall snatch – dropping faster under the bar 5 Mid-hand snatch pull – speed through the middle 5 Mid-hang snatch – linking it all togetherGiven limitations trainers choice of fixes |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A: Snatch | 6x 2-3 | x | 01:00-02:00 | ||
| B: Clean | 6x 2-3 | x | 01:00-02:00 | ||
| C: Benhind the Neck Snatch Push Press / Snatch Balance | 4x 4-5 | 31×0 | 01:00-02:00 | ||
| Date | 04/10/2014 | 11/10/2014 | 18/10/2014 | 25/10/2014 | |
| W.O.D | Week1: 3 Rounds: 50 Lateral Banded Walks 50 Walking Lunges :60 Plank |
Week 2: 10min AMRAP of: 3 OHS 6 Clean 9 Over the Bar Burpee |
Week 3: 5 x 2min Rounds of: 5 Snatch AMRAP Wall Balls for remainder of time rest :60 between rounds |
Week4: 4 Rounds of: 15 OHS 400m Run |
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