CrossFit Engineering – May
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | |||
| Monday | Skill | POSE | Rowing | POSE | |
| Strength | De: Good Morning 4 Reps EMOM for 9min @ 65% | ME: Deadlift 4,2,1,2,1,1 | De: Power Clean 3 Rep EMOM 12 min @70% | ||
| Date | 11/05/15 | 18/05/15 | 25/05/15 | ||
| W.O.D | 21-15-9 Double Kb Clean (squat) 24/16 Run 400m inbetween each set | 1km Row 100 DU 2km Run | Team 5km | ||
| 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 movments 1 Arm KB Swing KB Clean Kb Snatch Kb Thruster | ||||
| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 -WK1-2 Sumo Deadlifts wk3-4 Deadlifts | 6×3 | 20×0 | 60 | ||
| A2 Wk 1&2 press ups / Dips Wk 3&4 Dip /Ring Dips (scaled) | 5x 6/ME/ ME-10 | 60 | |||
| B KB Skills (squat cleans -rack position) | 3x5ea | ||||
| Date | 28/04/15 | 05/05/15 | 12/05/15 | 19/05/15 | |
| W.O.D | 21-15-9 KB Swings, Goblet squats, press ups | 5 Rounds: 5 deadlifts 10 burpess | AMRAP 10mins 5 sumo DL 10 box jumps | 10 min to see how high you can go. 3 KB clean n press ea 6 KB swings 6 KB clen n press 12 KB swings 9 KB clean n press 18KB swings etc | |
| Wednesday | CrossFit Engineering | ||||
| Skill / Mobility | Wrist Mobility – https://www.youtube.com/watch?v=Un1PDhrU3h0 Scapular Pull Ups Ring Rows | ||||
| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A Heavy Thrusters from rack | 5×5 | 75 | |||
| B -2 Holow rocks, knee raises, K2E | 4x30sec ,10,5 | :60 | |||
| Date | 29/05/15 | 05/06/15 | 12/06/15 | 19/06/15 | |
| W.O.D | EMOM 20mins Odd 10 wall ball Even 5 burpees | 3x2min rounds 1 min rest between 2min ME Thrusters @ 45/30 2min ME Wall balls 2min ME Air squats | 10 rounds 5 press ups 5 pull ups | Working in pairs complete 100 wall balls burpees and 200 ab mat sit ups. | |
| Tuesday | CrossFit Engineering Mobility WOD | ||||
| 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 movments 1 Arm KB Swing KB Clean Kb Snatch Kb Thruster | ||||
| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 -WK1-2 Sumo Deadlifts wk3-4 Deadlifts | 6×3 | 20×0 | 60 | ||
| A2 Wk 1&2 pressups / Dips Wk 3&4 Dipd /Ring Dips (scaled) | 5x 6/ME/ ME-10 | 60 | |||
| B KB Skills (squat cleans -rack position) | 3x5ea | ||||
| Date | 28/04/15 | 05/05/15 | 12/05/15 | 19/05/15 | |
| W.O.D | 21-15-9 KB Swings, Goblet squats, press ups | 5 Rounds: 5 deadlifts 10 burpess | AMRAP 10mins 5 sumo DL 10 box jumps | 10 min to see how high you can go. 3 KB clean n press ea 6 KB swings 6 KB clen n press 12 KB swings 9 KB clean n press 18KB swings etc | |
| Friday | CrossFit Engineering | ||||
| Skill / Mobility | Trainers choice Banded hip stretch Thoracic roller Banded lat stretch 3 rounds x5 wall squats, 5x goblet squats, 10 air squats | ||||
| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A Back squats | 4 x6-8 | 40X0 | :90 | ||
| B. Pull ups | 4 x 4-8 | 30×0 | :90 | ||
| C. Double Unders | 5-10 min Practice | ||||
| Date | 01/05/15 | 08/05/15 | 15/05/15 | 22/05/15 | |
| W.O.D | AFAP 5 rounds 20 air squats 10 pull ups | 10 mins AFAP 200 DU 100 Goblet Squats 50 Pull ups 25 Burpees | FRAN 21-15-9 Thusters n pull ups | With a running clock 4x1min work 1min rest x3 rounds Box jumps Press ups, OH press, Deadlifts | |
| 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 | ||||
| Strength | Exercise | Set & Reps | Tempo | Rest | |
| B: Complex alt weeks clean / snatch 1 x Sntch Paused DL 1 x Snatch High pull 1 x Power snatch 1x OH squat | 10 x 1 | x | 01:30-02:00 | ||
| Date | 04/04/15 | 11/04/15 | 18/04/15 | 25/04/15 | |
| W.O.D | 6 rounds 10 box jumps 10 wall balls 20 DU | 12 mins AMRAP 25 airs squat 20 press ups 15 pull ups 10 burpees | EMOM 12 min3 BB power cleans 60/453 BB push press | For time 50 DL100 DU50 Goblet squats100 DU50 wall balls100 DU | |