CrossFit Engineering 3/1/2015 – 31/1/2015
CrossFit Hackney Engineering classes are designed to help member learn and improve on CrossFit movements in a small group environment.
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | DE: 10 Min EMOM 3 x Back Squats @ 75%Aux: B1: Snatch Grip Deadlift 3 x 7-9 @ 31×0 B2: High Box Step Up 3 x 7-9 @ 31×0 |
ME: Deadlift 3,2,1,3,2,1Aux: B1: Snatch Grip Deadlift 3 x 7-9 @ 31×0 B2: High Box Step Up 3 x 7-9 @ 31×0 |
DE: 4 xThrusters @ 70%Aux: B1: Snatch Grip Deadlift 3 x 7-9 @ 31×0 B2: High Box Step Up 3 x 7-9 @ 31×0 |
ME: Back Squats 3,2,1,3,2,1Aux: B1: Snatch Grip Deadlift 3 x 7-9 @ 31×0 B2: High Box Step Up 3 x 7-9 @ 31×0 |
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| Date | |||||
| W.O.D | 4-6 x 400m on 4 mins | 20min AMRAP 100 Burpee Row remainder of the 20 mins. |
800m Run 5 rounds of Cindy 800m Run |
“Jackie” | |
| Tuesday | CrossFit Engineering (Deadlift and Pressings) | ||||
| Skill / Mobility | Hip Hindge Band Stretch (hamstring) Frog stretch Banded Chest Stretch Stationary Rocking Crab Walk Stretch——- Headstand Progressions. |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 – Deadlifts | 4 x 5-7 | 41X1 | 60 | ||
| A2 Ring press ups | 4 x5-7 | 40X1 | 90 | ||
| B KB Skills (Swings, Cleans, snatches and presses) | 3x10ea | 75 | |||
| Date | 06/01/15 | 13/01/15 | 20/01/15 | 27/01/15 | |
| W.O.D | Week1: 10 rounds for time: 5 DL @ 120/80 10 press ups 15 min time cap |
Week 2: 12 mins 20 KB swings @24/16 10 ring dips 20 KB swings@ 24/26 10 press ups |
Week 3: with a runnig clock 3 rounds 1 min Burpees 1min goblet squats 1 min press ups 1 min KB swings 1 min rest |
Week 4: For time: AFAP anyway 50 DL @ 100/85kg 50 press ups 50 KB swings |
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| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Skill / Mobility | 3 rounds x5 wall squats, 5x goblet squats, 10 air squatsHSPU (instructors Choice) |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 KB Thrusters | 4 x 6-8 | xxxx | :60 | ||
| A2 Box jumps step down 32/24 | 4x 6-8 | xxxx | :60 | ||
| B T2B / K2E | 3×6-10 | xxxx | :75 | ||
| Date | 06/01/15 | 13/01/15 | 20/01/15 | 27/01/15 | |
| W.O.D | Week1: Part A 5 rounds 10 wall balls / 9-7 10 K2E Part B 20 burpee box jumps |
Week 2: 12,9,7,5,3 BB thrusters @ 45 / 30 box jumps 24/20 |
Week 3:150 wall balls | Week4: 15 min AMRAP 3 box jumps 6 T2B 12wall balls |
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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 | Tr | Set & Reps | Tempo | Rest | |
| A Front squats | 6×3-6 | 3010 | 75 | ||
| B Chin ups | 6×4-6 (add weight) | 3010 | 75 | ||
| C DU skills | 5 mins work | Nil | |||
| Date | 09/01/15 | 16/01/15 | 23/01/15 | 30/01/15 | |
| W.O.D | Week 1: 12 mins AMRAP 20 goblet squats 10 pull up 30 DU |
Week 2: “CINDY” 5 pull ups 10 press ups 15 squats 20 min time cap |
Week 3: 5 rounds 10 burpees 20 DU |
Week4: “add 3s for 12 mins 3 wall balls 3 press ups |
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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 | 03/01/15 | 10/01/15 | 17/01/15 | 24/01/15 | |
| 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 press ups 9 goblets squats 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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