CrossFit Engineering 24/11/14 – 21/12/14
CrossFit Engineering classes are still a workout. We simply spend more time on the basics and get these right. If you are looking for some more time to spend on those tekkers get in and target those weaknesses. Please see the table below for wha the days will entail. For further info please read on.
| Skill | ||
| Monday | CrossFit Endurance Focus | Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems |
| Tuesday | Snatch Grip Deadlift / Handstands / KB Snatch | Improve Deadlifting, learn to snatch a kettlebell and work on the basis of handstands |
| Wednesday | Squats / Box Jumps / Handstand Push Up | Improve Back Squat form and Jumping tekkers |
| Friday | Wall Ball / Push Press /Thursters | 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 | POSE | Rowing | POSE | Rowing |
| Strength | DE: EMOM 14 min Odd: 3 Rep Chin Up Even: 3 Rep SquatsAux: B1: BB/DB Back Step 3 x 12-15 @ 22×0 B2: Hollow Rock 1 min |
ME: Deadlift 3,2,3,2,3,2Aux: B1: BB/DB Back Step 3 x 12-15 @ 22×0 B2: Hollow Rock 1 min |
DE: Power Clean / CleanAux: B1: Triple Step 3 x 12-15 B2: Double Leg Lowers 3 x 15-20 |
ME: Deadlift 3,3,3 BenchPress 3,3,3Aux: B1: Triple Step 3 x 12-15 B2: |
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| Date | 24/11/14 | 1//12/14 | 08/12/14 | 15/12/14 | |
| W.O.D | 5 Rounds: 5 Deadlift 400m Run |
12 Min In Pairs: P1: Row 2min P2: 15 Burpee Change every 2 minutes |
3Rounds: 400m Run 21KB Swing 12 Pull Ups |
5 x 500m Row Rest 1:1 Work Rest ratio |
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| Tuesday | CrossFit Engineering (Deadlift and Dips) | ||||
| Skill / Mobility | Hollow Rocks
Superman Rocks Forward Roll Headstand Progressions and Wall Walks |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
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A-1 Snatch grip deadlift |
4 x 6-8 | 50×0 | 60 | ||
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A-2 Wall Walks |
4 x 3-4 | nil | 60 | ||
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B-1 KB Snatch |
3x 8-10ea | nil | 60 | ||
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B-2 Prone Trap3 Raise |
3x 6ea | 13×0 | 60 | ||
| Date | 25/11/14 | 02/12/14 | 09/12/14 | 16/12/14 | |
| W.O.D | Week1:
Partner WOD: 10min AMRAP P1: Hold handstand against wall P2: Compleres a round of: 5 Deadlifts 10 Burpees P2 can only be lifting while P1 is holding the handstand |
Week 2:
Partner WOD: For time: Together you must complete all reps: 12 Wall Walks 24 Deadlifts 48 KBS 24 Deadlifts 12 Wall Walks |
Week 3:
7 Rounds of: [7-6-5-4-3-2-1] Deadlifts 10 KB Snatch (5ea arm) |
Week 4:
For time: [10-1] Wall Walks [1-10] Deadlifts
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| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Skill / Mobility | 3 rounds x5 wall squats, 5x goblet squats, 10 air squats(Instructors Choice) | ||||
| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 BB Thrusters | 4 x 6-8 | xxxx | :60 | ||
| A2 Box jumps | 4x 6-8 | xxxx | :60 | ||
| B T2B / K2E | 3×6-10 | xxxx | :75 | ||
| Date | 26/11/14 | 03/12/14 | 10/12/14 | ||
| W.O.D | Week1: For time: 1>10 Ladder Thrusters @45,35 Box jumps 24,16 |
Week 2: 6 rounds 10 T2B 10 Burpees |
Week 3: 12 min AMRAP 5 Thursters @60, 45 5box jumps 32,24 | Week4: see how high you can go in 15 mins !>? Over the box jumps, T2B, Press ups. |
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| Friday | CrossFit Engineering (Squats /Pull ups) | ||||
| Skill / Mobility | Trainers choice 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 | |
| A Back suqats | 6×4-6 | 3010 | 75 | ||
| B Pull ups | 6×4-6 (add weight) | 3010 | 75 | ||
| D DU skills | 5 mins work | Nil | |||
| Date | 28/11/14 | 05/12/14 | 12/12/14 | 19/12/14 | |
| W.O.D | Week 1: 5 rounds 10 goblet squats 32/24, 5 pull ups |
Week 2: 12 mins 20 DU 10 Thrusters 45,32.5 |
Week 3: “Fran” |
Week4: 3 rounds 40 DU 20 air squats 10 burpess |
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| Saturday | CrossFit Engineering (Olympic) | ||||
| Skill / Mobility | 5 Rounds of: 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: cleans: 1+1+1 High pull, Power clean, clean. |
8 x 2-3 | x | 01:30-02:00 | ||
| Date | 29/11/14 | 06/12/14 | 13/12/14 | 20/12/14 | |
| W.O.D | Week1: 5 rounds10 burpees 5 cleans @ 60%mx lifted in B |
Week 2: 10min AMRAP of: 3 power cleans 60 /45 6 pressups 9 golbles squas 24/16 |
Week 3: 3 x3min Rounds of: 21-15-9 box jumps 24,16 push press 30,20 ho how far can you get each round? 1 min rest between rounds |
Week4: 10 rounds 3 cleans 60,45kg 6 over bar burpees |
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