CrossFit Engineering – June
This month we welcome Thursday evening Engineering program based on mobility. This will have a slightly difference style to your regular CrossFit classes. We will be aiming to spend time working on those Upper and Lower body limitations. These will be individualised depending on your limitations. This is a must attend session if you suffer from poor mobility. Giving you the knowledge on what you can work on before or after session to get you in tip top shape and performing better. Once we have loosened you up we will then hit the WOD with some new found positions.
As for Wednesday and Saturday sessions we will aiming at improving those Olympic Lifting techniques with attention focused on those who are new to the Clean and Snatch. This will be a great way to get ahead start on the Olympic Lifting that will be coming after the current Juggernaut programming.
Good luck with the month ahead.
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | DE: Power Cleans EMOM12 x 3reps @ 65% |
ME: Thruster 5 x 5 WORKING UP TO A 5 REP MAX WITH IMPECCABLE FORM |
DE: Back Squats EMOM12 x 4 Reps @ 70%1 x 20 Reps @65% |
ME: Sumo Deadlifts 5 x 5 WORKING UP TO A 5 REP MAX WITH IMPECCABLE FORM |
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| Date | 01/06/15 | 08/06/15 | 15/06/15 | 22/06/05 | |
| W.O.D | 4 Rounds on 5 Min: 3 Pwr Clean 60/40 6 Wall Balls 9/7 400M Run |
For Time: Row 3000m Every 2 mins 5 Burpees |
Team WOD 5 Kmin Total Work rest with Partner. While Partner 1 is running 500m P2 completes 15 Wall Ball 9/7 |
5 x 500m Rows @ 80% Rest 1:1 Ratio | |
| Tuesday | CrossFit Engineering – Mobility (squat / wall balls) | ||||
| Mobility bands and stretching 20 mins | Squat/OverheadMobility Banded pigeon Banded hamstring Thoracic roll Lat roll |
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| Skill transfer 20 mins | Exercise | Set & Reps | Tempo | Rest | |
| Weeks 1+2: Wall squats, pause squats and strict press | |||||
| Week 3: Wall squats and thruster | |||||
| Weeks 4+5: OH squats | |||||
| Date | 02/06/15 | 09/06/15 | 16/06/15 | 23/06/15 | |
| 21-15-9 Goblet squats Push press |
12min AMRAP 20 OH lunges (plate) 8 Push ups 30 Double unders |
8 Rounds 6 Thrusters 8 Sit ups |
10-9-8-7-6-5-4-3-2-1 OH squats Burpees |
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| Wednesday | CrossFit Engineering – cleans | ||||
| Mobility | Front rack Ankles Overhead |
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| Skills | Exercise | Set & Reps | Tempo | Rest | |
| Week 1+2: 5 sets 1 High hang clean 1 Mid hang clean 3 Push jerks |
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| Weeks 3+4 5 sets 2 Cleans 2 Push jerks |
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| Date | 03/06/15 | 10/06/15 | 17/06/15 | 24/06/15 | |
| Application | Round 1 8 Hang cleans 15 burpees Round 2 8 Hang cleans 20 DUs Round 3 8 Hang cleans 15 burpees Round 4 8 Hang cleans 20DUs Round 5 8 Hang cleans 15 burpees Round 6 8 Hang cleans 20DUs |
10min AMRAP 6 Push press 12 Box jumps 18 sit ups |
8min AMRAP 6 Hang squat cleans 8 Pull ups |
10,9,8,7,6,5,4,3,2,1 Push jerk 1,2,3,4,5,6,7,8,9,10 TTB |
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| CrossFit Engineering – Snatch | ||||
| Mobility | Overhead Squat – Overhead / Hip positions Looking at Overhead position and hip mobility To determine Upper or Lower Mob Group for session |
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| Skills | Exercise | Set & Reps | Tempo | Rest |
| Week 1 Overhead Squat – Overhead / Hip positions Looking at Overhead position and hip mobility |
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| Week 2 All Weeks looking at Shoulders / Hips |
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| Week 3 | ||||
| Date | 04/06/15 | 11/06/15 | 18/06/15 | 25/06/15 |
| Application | Week 1 As many rounds in 3:003 Thrusters (appropriate weight) 6 Over Bar Burpees 200 Mtr Run Rest 1:00 Complete 5 Rounds Total Repeat 4 Rounds |
Week 2 20 Min Amrap 500 Mtr Row 15 Press Ups 20 Air Squats 25 Sit Ups |
Week 3 20min AMRAP YGIG P1 Complete 1st exercise then P2 6 Double KBS 12 Alt front Lunges 18 Burpees |
Week 4 4 Rounds “Helen” E5MOM 400 Mtr Run 21 KBS 12 Pull Ups Rest remainder |
| CrossFit Engineering – Snatch | ||||
| Mobility | Hips Ankles Chest |
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| Skills | Exercise | Set & Reps | Tempo | Rest |
| Weeks 1+2: 6 sets 1 High hang snatch 1 Mid hang snatch 1 OHS |
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| Weeks 3+4 6 sets 1 High hang snatch 1 Mid hang snatch 1 Snatch |
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| Date | 06/06/15 | 13/06/15 | 20/06/15 | 27/06/15 |
| Application | 21-15-9 Snatch Grip Deadlift Box jumps |
10 min AMRAP 3 Hang power snatch 6 KTE 12 Air squats |
5 rounds 8 Front squats 10 Burpees 8 Ring rows |
5-10-15-10-5 Hang power snatch Double under (Double reps) |