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CrossFit Engineering – July

Posted 29th June 2015 by Josh Schouten
CrossFit Engineering (CF-Endurance)
  Week 1 Week 2 Week 3 Week 4 Week 5

Monday		 Skill POSE Rowing POSE Rowing POSE
Strength De: Power Clean + Push Press
12 min EMOM
2 Reps @70%		 ME: Bench Press
5 x 5		 DE: Close Stance Squats 4 reps on the 12 min ME: Snatch Grip Deadlifts
5x 3		 DE: Power Clean + Push Jerk
5x 3
Date 29/06/15 6/07/15 13/07/15 20/07/15 27/07/15
W.O.D 14 Min Emom
Even: 3 x Clean
Odd: 200m Run14 Min Emom
Even: 15 Russian Kb Swings
Odd: 200m Run		 Alternate Rounds with a Partner in YGIG format. 5 Rounds each
21 Goblet Squats
12 Press Ups
500m Row		 4-6 x 400m efforts on 3:30. ” Jackie”
1000m Row
50 Thrusters 20/15
30 Pull Ups		 500m Run21 – 15 – 9Kb SwingSit Ups500m Run

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
Strength Exercise Set & Reps Tempo Rest
A1 – Snatch Grip Deadlifts 4 x 8 30×1 100
A2 Ring / Bar Dips 4 x 8 30×0 100
B1 KB Snatch 3x5ea As needed
B-2 Turkish Get Up 3x5ea As needed
Date 30/06/15 06/07/15 13/07/15 20/07/15
W.O.D 12 Min Time Cap
21-15-9
KB Squat Clean 24/16
Sheena Press Up		 5 Rounds:
5 Kb Squat Clean + Press
10 AKB Swing
20 Front Rack Walking Lunges		 AMRAP  10mins                    5 x DL 70/50
10 Kb Push Press (Double / Single, challenge wher eyou can)		  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 (Wall Ball / Thursters / T2B)
Skill / Mobility Wrist Mobility Coaches Choice
10 x Trap 3 Raise
10 x Bent Over Reverse Flyes
10 x Ring RowsThrusters Tekkers coaches choice
Teach WOD movments / scales
Strength Exercise Set & Reps Tempo Rest
EMOM 12 mins
3 x Thrusters @ 65%		 12 x 3
EMOM 10 mins
Even: 5 x Wall Balls
Odd: 5 x T2B / K2E / V-Ups
Date 1/07/15 08/7/15 15/7/15 22/07/15
W.O.D “Diane”
21-15-9
Deadlift 100/75
HSPU		 Helen
400m Run
21 Kb Swing 24/16
12 Pull Up		 5 Rounds
3 Thrusters 42.5/30
6 Front Squats
9 Buprees		 Working in pairs complete
100 Alternating Wall Balls burpees 100 Ring Rows
100Air Squats

 

Thursday CrossFit Engineering (Mobility)
Skill / Mobility Movement Complex x 1 Lap Each:
Bear Crawl
Inch Worms
Lateral Plank walks
Kangaroo Hops
Pigs on ice walk
Stretching complex Exercise Upper Body 15 mins   Lower Body 15 mins
Week1 +Week2 Clear the T Spine Hips and Hamstring Sequence
Release the Shoulters
Week3 +Week4 Shoulders Five ways Hip flexors of love
Fix that Front Rack
Date 02/07/15 09/07/15 16/07/15 23/07/15
W.O.D 5 Rounds for Quality
3 x Wall Walks
6 x Bottoms Up AKBS
9 OHS
Weight is determined by movments patteres.		 12 min AMRAP
30 Russian KB Swings 24/16
10 V Ups For Quality
Rest 30 sec		 3 Rounds:
10 x KB OHS
10 x Air Squat
400m Run		 50 Over Head Walking Lunges
50 AKBS  24/16
50 Double Unders

 

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 Snatch Paused DL
1 x Snatch High pull
1 x Power snatch 1x OH squat		 10 x 1 x 01:30-02:00
C. Jerk Balance 5 x 3 x 90-100
Date 04/07/15 11/07/15 18/07/15 25/07/15
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 3 BB power cleans 3 BB push press 60/45 For time 50 DL 100 DU 50 Goble sqauts 100 DU 50 wall balls 100 DU