CrossFit Engineering 3/2/2015 – 2/3/2015
February
Engineering is all about still getting a workout while also slowing down and focusing on those tekkers. Below is what each day this month will focus on and what are are aiming to achieve. Be sure to record your results to keep you on track. The team will help with any questions you may have about this programming. Look forward to seeing some solid improvements yet again this month.
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | DE: EMOM 12 Min 1 x Clean 1 x Front Squat 1 x ThrusterAux: B1: Walking Lunges 3 x 20-24 steps B2: Frizbee Curls 3 x 15-20 |
ME: Deadlift 3,2,1,3,2,1Aux: B1: Walking Lunges 3 x 20-24 steps B2: Frizbee Curls 3 x 15-20 |
DE: Snatch Grip High Pulls 12 Min Emom 5 repsAux: B1: Walking Lunges 3 x 20-24 steps B2: Frizbee Curls 3 x 15-20 |
ME: Back Squats 3,2,1,3,2,1Aux: B1: Walking Lunges 3 x 20-24 steps B2: Frizbee Curls 3 x 15-20 |
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| Date | 09/02/15 | 16/02/15 | 23/02/15 | 02/03/15 | |
| W.O.D | Buy in: 30 Alternating Turkish Get Ups then30-20-10
Run (times number by 10) Kettlebell Swings (24/16) |
5 Rounds500m row5 HSPU5 Power Clean (70/45) | 6min AMRAP Rest 2 min 2 Rounds20 Kb Snatches40 DU200m Run |
30 Cal Row 15 Man Makers 1 Handstand walk |
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| Tuesday | CrossFit Engineering (Deadlift and Dips) | ||||
| Skill / Mobility | Forward Roll Hollow Rocks |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A-1 Snatch grip deadlift | 4 x 6-8 | 50×0 | 60 | ||
| A-2 Wall Walks | 4 x 3-4 | nil | 60 | ||
| B-1 KB Snatch | 3x 8-10ea arm | nil | :60 | ||
| B-2 Prone Trap3 Raise | 3x 6-8 ea arm | 13×6 | :60 | ||
| Date | 03/02/15 | 10/02/15 | 17/02/15 | 24/02/15 | |
| W.O.D | Partner WOD: 10min AMRAP P1: Hold handstand against wall P2: Compleres a round of: 5 Deadlifts 10 BurpeesP2 can only be lifting while P1 is holding the handstand. |
Partner WOD: Together you must complete all reps: 12 Wall Walks 24 Deadlifts 48 KBS 24 Deadlifts 12 Wall Walks |
7 Rounds of: [7-6-5-4-3-2-1] Deadlifts 10 KB Snatch (5ea arm) |
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 squatsHSPU (instructors Choice) |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 BB Thrusters | 5 x 5-10 | xxxx | :60 | ||
| A2 T2B / K2E | 5x 5-10 | xxxx | :60 | ||
| B Wall balls Tempo | 3×6-10 | xxxx | :75 | ||
| Date | 04/02/15 | 11/02/15 | 18/02/15 | 25/02/15 | |
| W.O.D | Week1: 10 mins Thruster / T2B ladder 1 to ? |
Week 2: 12,9,7,5,3 Wall ball burpees Ab matt sit ups |
Week 3:15 mins 1 min work 30sec rest Thrusters @42.5 /30 Burpees KB swings | Week4: 21-15-9 Goblet squats / T2B |
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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 squats | 5×5-7 | 4100 | 75 | ||
| B Pull ups | 8×3 (add weight) | 5010 | 75 | ||
| C DU skills | 5 mins work | Nil | |||
| Date | 05/02/15 | 12/02/15 | 19/02/15 | 26/02/15 | |
| W.O.D | Week 1: 20min Amrap with partner alt 20 air squats 10 ring rows 5 press ups |
Week 2: Fran 21-15-9 Thrusters / Pull ups |
Week 3: 5 rounds 20 DU 10 wall balls |
Week4: 12 min AMRAP 12 pull, 12 box jumps, 12 burpees |
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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 | |
| A Cleans, Power clean, front squat. | 10 x 1 | x | 90 | ||
| Date | 06/02/15 | 13/02/15 | 20/02/15 | 27/02/15 | |
| W.O.D | Week1: 10 rounds 3 power cleans 6 over bar burpees |
Week 2: 12min AMRAP of: 20 wall balls 10 press ups |
Week 3: 8×1 min work with 30sec rest 6 Cleans mx reps air squats in remaining time |
Week4: 3 rounds 20 box jumps 10 wall balls 5 air squats |
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