CrossFit Engineering 27/10/2014 – 23/11/2014
| Skill | |||
| Monday | CrossFit Endurance Focus | Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems | |
| Tuesday | Deadlift / Dips / KBS / Handstand Push Up | Improve Deadlifting form and the basis of pushing movements | |
| Wednesday | Squats / Box Jumps | Improve Back Squat form and Jumping tekkers | |
| Friday | Wall Ball / Push Press /Thursters / Kipping | The goodness of Front Squat and their transfer to the thruster and wall balls | |
| Saturday | Snatch / Clean / Snatch Balance | Improve Olympic lifting tekkers | |
| CrossFit Engineering (CF-Endurance) | ||||||
| Week 1 | Week 2 | Week 3 | Week4 | |||
Monday |
Skill | Thruster | Rowing | Clean | Pose | |
| Strength | DE: ThrustersAux: FFE Split Squat 3 x7-10 @31×0 :60 RDL (DB) 3 x 10-12 :60 |
ME: Front SquatsAux: FFE Split Squat 3 x7-10 @31×0 :60 RDL (DB) 3 x 10-12 :60 |
DE: Power Clean / CleanAux: FFE Split Squat 3 x 5-9 @20×0 :60 RDL (DB) 3 x 8-10 :60 |
ME: Sumo DeadliftAux: FFE Split Squat 3 x 5-9 @20×0 :60 RDL (DB) 3 x 8-10 :60 |
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| Date | 27/10/14 | 03/11/14 | 10/11/14 | 17/11/14 | ||
| W.O.D | 3 x 3 min Rounds Thrusters x 5 Double Unders x 15 Rest: 2 min between Rounds Post WOD running drills |
6 x 400m 3 min recovery. | 3min work 1min rest x 5 Rounds: Power Clean x 3 Press Up x 6 Ait Squat x 9 |
2-3 x 1mi. | ||
| Tuesday | CrossFit Engineering (Deadlift and Dips) | |||||
| Skill / Mobility | Hip Hindge Band Stretch (hamstring) Frog stretch Banded Chest Stretch Stationary Rocking Crab Walk Stretch——- Handstand Press Up Progressions. |
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| Strength | Exercise | Set & Reps | Tempo | Rest | ||
| A1 -Sumo Deadlifts | 4 x 8-10 | 41X1 | 60 | |||
| A2 Box Dips / Ring dips | 4 x 8-10 | 40X1 | 60 | |||
| B KB Cleans | 3x10ea | 60 | ||||
| B2 Press ups | 3x 10 | 3010 | :60 | |||
| Date | 28/10/14 | 04/11/14 | 11/11/14 | 18/11/14 | ||
| W.O.D | Week1: 10 min AMRAP: 10 Sumo DL @ 100/80 10 Over the bar Burpees 1 min press up test |
Week 2: 5 rounds 10 KB cleans ea @24/16 10 ring dips 20 KB swings@ 24/26 10 press ups |
Week 3: EMOM for 12 mins 5 Sumo DL @ 120/90 Max reps Push-ups |
Week 4: For time: 50 Sumo DL 50 Press ups 50 KB swings |
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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 FrontSquats/ goblet 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 | |||
| C. Teaching DU 5 mins work | ||||||
| Date | 29/10/14 | 05/11/14 | 12/11/14 | 19/11/14 | ||
| W.O.D | Week1: 15minTime cap: 60 DU buy in 20 Goblet squats 20 chin ups 20 Box jumps 10 Goblet squats 10 Chin ups 10 Box jumps 30 DU buy out |
Week 2: 5 rounds 5 front squats 10 box jumps ME DU |
Week 3: 1- 10 ladder 1 goblet squat 1 box jump 1 chin up 2 goblet squats 2 box jumps 2 box jumps etc |
Week4: 3×2 min rounds 1 min rest 3 front squats 6 chin ups 9 box jumps |
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| Friday | CrossFit Engineering (Wall Ball / Thursters / T2B) | |||||
| Skill / Mobility | Lying frog stretch Thoracic roller banded tricep ——– Kipping Progressions (Bar / Rings) |
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| Strength | Exercise | Set & Reps | Tempo | Rest | ||
| A BB thrusters | 4x 6-8 | xxxx | 75 | |||
| B EMOM Thrusters | 5×10 EMOM 1min @50% | xxxx | 0 | |||
| C T2B /K2E / Rev crunches | 5 mins work | Nil | ||||
| D DU skills | 5 mins work | Nil | ||||
| Date | 31/10/14 | 07/11/14 | 14/11/14 | 21/11/14 | ||
| W.O.D | Week1:WOD 1 3 min amrap 5 thrusters 10T2B /K2E/ RC WOD 2 3 min amrap 10 wall balls 10 DU |
Week 2: 5 Rounds 5 thrusters @45/30 10 burpees |
Week 3: For Time: 5 rounds 25 wall ball UB 25 DU if you drop ball you start that round again |
Week4: 10min AMRAP: 5 T2B 10 Thrusters |
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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: 1+1 Hang Power Snatch, Over head Squat |
6 x 2-3 | x | 01:00-02:00 | |||
| B: Clean 1+1 Hang Power Clean, Front Squat |
6 x 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 | 04/10/14 | 11/10/14 | 18/10/14 | 25/10/14 | ||
| 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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