CrossFit Engineering 31/3/2015 – 27/4/2015
CrossFit Engineering classes for the next phase are here:
| 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: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
ME: Squat 4 x 8Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
DE: 4 xThrusters @ 70%Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
ME: Back Squats 3,2,1,3,2,1Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
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| Date | |||||
| W.O.D | 5 Rounds 10 x Deadlift 70/45 400m Rest 2:00min |
1000m TT Rest 3 mins 21-15-9 Thruster 42.5 / 30 Sit Ups |
3 x 1000m TT Then: 3 x 20-25 Standing Calve Raises |
In teams of 2: 18 Min Time Cap Row 2 min Every 2 min person on the rower completes 10 Burpees and rest remainder of 2 mins. Rower is always moving. |
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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 movmentsArm KB Swing KB Clean Kb Snatch Kb Thruster |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 – Deadlifts | 5×5 | 41X1 | 60 | ||
| A2 Wk 1&2 Press ups Wk 3&4 Dips (scaled) |
5x 12 5 x6-10 |
60 | |||
| B KB Skills (squat cleans – rack position) | 3x5ea | ||||
| Date | 31/03/15 | 07/04/15 | 14/04/15 | 21/04/15 | |
| W.O.D | 2-4-6-8-10reps KB Squat cleans 2ea burpees 2 KB Squat cleans 4ea burpees 4 etc | 3 Rounds: 30 KB swings 20 press ups 10 KB cleanss 5 ring dips |
Runnnig clock for 10 mins 30sec rounds 30sec burpees 30sec deadlifts max reps |
100 deadlifts 50 Press ups 100 KB swings | |
| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Skill / Mobility | Wrist Mobility – https://www.youtube.com/watch?v=Un1PDhrU3h0 Scapular Pull Ups Ring Rows |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 Paused Thrusters @ bottom 2sec , top 2sec (Positioning) | 6×6 | 75 | |||
| B -2 T2B / K2E | 4×6-8 | :60 | |||
| Date | 01/04/15 | 08/04/15 | 15/04/15 | 22/04/15 | |
| W.O.D | EMOM 16min Odd 5 thrusters 42.5 / 30 Even 5 T2B |
Wall ball burpee ladder 1-10 | 5 rounds for time 10 ring rows 10 air squats 10 T2b 10 press ups | 3×3 min with 1 min rest between roundes AMRAP 7 Thrusters 24 star jumps |
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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 Front / Back Squat – Paused | 4 x 2/4 | 3010 | :90 | ||
| B. pull ups | 4 x 4-8 | 30×0 | :90 | ||
| C. Double Unders | 5-10 min Practice | ||||
| Date | 03/04/15 | 10/04/15 | 17/04/15 | 24/04/15 | |
| W.O.D | AFAP 5 rounds 20 air squats 10 pull ups |
10 mins AFAP 200 DU 100 Goblet Squats 50 Pull ups 25 Burpee |
FRAN 21-15-9 Trhusters 42.5 /30 pull ups |
With a running clock 4x 1min work 1min rest x 3 rounds Box jumps Press ups Deadlifts 42.5 / 30 STOH 42.5 / 30 |
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| Saturday | CrossFit Engineering (Olympic) | ||||
| Skill / Mobility | 5 Rounds of: Alt week snatch / cleans 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 alt weeks clean / snatch 1 x Power Snatch 1 x Hang Power Snatch 1 x Hang Snatch / OHS |
10 x 1 | x | 01:30-02:00 | ||
| Date | 04/04/15 | 11/04/15 | 18/04/15 | 25/04/15 | |
| W.O.D | 5 rounds 5 power cleans 60/40 5 box jumps 5 burpees |
12 mins AMRAP 18 KB swings 24/16 9 Thrusters 42.5 / 30 6 T2B |
10 Rounds 3 deadlifts 55/35 3 power cleans 3 front squats 3 push press This is a lite workout with form | 6 rounds 3 power cleans 70/50 (heavy) 30 DU |
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