Engineering Programming – March
Engineering is about learning the skill and having a little more time to practise the skill. At Momentum Training we have a spreadsheet for everything. Although this one is worth a look. Click here to see the movements and what level you are in. This is important to find where you need to focus your energy on to become a more well rounded human being. Most importantly if you have a question be sure to ask a coach which class might be best for you! Enjoy the month and record the gainz!
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | DE: 12 EMOM Deadlifts x 5 @65%Aux: B1: Triple Step 3 x 10 B2: Banded Pull Through 3 x 15 |
ME: Deadlift 3,2,1,3,2,1Aux: B1: Triple Step 3 x 10 B2: Banded Pull Through 3 x 15 |
DE: 4 xThrusters @ 70%Aux: B1: Triple Step 3 x 8 B2: Banded Pull Through 3 x 12 |
ME: Back Squats 3,2,1,3,2,1Aux: B1: Triple Step 3 x 8 B2: Banded Pull Through 3 x 12 |
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| Date | |||||
| W.O.D | 4-6 x 400m on 4 mins | 20min to complete 10 rounds 10 Deadlift 60/40 250m Row |
Team 5km | 20mins to completeYGIG 10 x Clean 500m Row |
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| Tuesday | CrossFit Engineering (Deadlift and Pressings) | ||||
| Skill / Mobility | Air Squat Bottom of the Squat Mobility – Heels elevated, Lateral movments Kb Swing Couch Stretch KB Squat Bottom of the Squat Mobility – Heels elevated, Lateral movments1 Arm KB Swing KB Clean Kb Snatch Kb Thruster |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 – Deadlifts | 3-4 x 10 | 41X1 | 60 | ||
| A2 Wk 1&2 Push Press Wk 3&4 Push Jerk |
3-4 x 7 3-4 x 5 |
90 | |||
| B KB Skills (Swings, Cleans, santches and presses) | 3x10ea | ||||
| 10 of each swing . 10 Swings then 10 Cleans then 10 snatches. Work left arm then right before moving to next movement. | |||||
| Date | 03/03/15 | 10/03/15 | 17/03/15 | 24/03/15 | |
| W.O.D | 15 Min APRAM 1,2,3,4,5….. of Deadlift 80/55 Press Up |
5 Rounds: 10 Deadlift 40/30 10 Push Press 40/30 10 Burpee |
Runnnig clock 3 rounds 1 min Kb Snatches 1min Kb Cleans 1 min Kb Front Sqauts 1 min Press Ups Rest 1 Min |
Week 4: 5 rounds For time: 5 KB Thruster -Left 5 KB Thruster -Right 10 Pull Up |
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| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Skill / Mobility | Wrist Mobility – https://www.youtube.com/watch?v=Un1PDhrU3h0 Scapular Pull Ups – https://www.youtube.com/watch?v=R9mHV0of5I0 Ring Rows |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 Thrusters | 12 x 3 Reps | EMOM | |||
| B-1 Front Squats | 4x 6-8 | :60 | |||
| B -2 T2B / K2E | 3x 5-10 | :60 | |||
| Date | 04/03/15 | 11/03/15 | 18/03/15 | 25/03/15 | |
| W.O.D | Part A 5 rounds 10 wall balls 9-7 10 K2E Then: 20 burpee box jumps 24/20 |
12,9,7,5,3 BB thrusters @ 45 / 30 box jumps 24/20 | 150 wall balls | 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 | Exercise | Set & Reps | Tempo | Rest | |
| A1 Back Squat – Paused | 6 x 4 | 55×0 | :60 | ||
| A2 – Eccentric Chins | 6 x 2-4 | 10,0×0 | :100 | ||
| B. Double Unders | 5-10 min Practice | ||||
| Date | 06/03/15 | 13/03/15 | 20/03/15 | 27/03/15 | |
| 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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| 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: Complex 1 x Power Snatch 1 x Hang Power Snatch 1 x Hang Snatch / OHS |
8 x 1 | x | 01:30-02:00 | |
| C. Jerk Balance | 5 x3 | x | :90 | |
| Date | 07/03/15 | 14/03/15 | 21/03/15 | 28/03/15 |
| W.O.D | Week1: 5 rounds 5 cleans @ 60% 10 Press Ups |
Week 2: 10min AMRAP of: 3 Power Snatches / / Cleans 60 /45 6 pressups 18 DU |
Week 3: 3 x3min Rounds of: 21-15-9 Box jumps 24/20 Push Press 30/20 how far can you get each round? 1 min rest between rounds |
Week4: 10 rounds: 3 Snatch / Cleans 60/45kg 6 over bar burpees |