Sort by tags

Engineering Classes – August

Posted 28th July 2015 by Josh Schouten

 

CrossFit Engineering (CF-Endurance)
  Week 1 Week 2 Week 3 Week4 Week5

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: Thrusters 4 reps EMOM  12 mins
Date 03/07/15 10/07/15 17/07/15 24/07/15 31/07/15
W.O.D 6 rounds for time of::20 Max RKB Swings 70/53

200m Run

 4 rounds each for time of:300m Row

25 Toes to bar

rest :60 between each round

 4-6 x 400m efforts on 3:30. 500m MAX OUT ROWThen

500m @ 80% x 3-5
Rest 3 mins

 2 rounds for time of:30 Calorie Row

40 Alternating Kettlebell Snatches 70/53

50 Sit-ups

 

Tuesday CrossFit Engineering (Deadlift and Pressings)
Skill / Mobility DL mobility
Hamstring Mobility – Glute activtion bridges
Kb Swing
Couch StretchBottom 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 – Deadlifts 4 x 6 30×1 60
A2 Neg Bar Dips 4 x 8 51×0 90
B1 KB 1arm swing 3x5ea As needed
B2 Kb Cleans 3x5ea As needed
Date 28/07/15 04/08/15 11/08/15 18/08/15 25/08/15
W.O.D 12 min AMRAP
5 deadlift @ 100/ 70, 10 press ups 15 Burpees		 4 Rounds:
10 Kb Clean + Press ea
10 Goblet squats 400mtr run		 2 min work 1 min rst x31  Max reps DL @ BW,  2Max rps KB swing,s Max reps, 3 Press ups  10min work with partner UGIG 15 wall balls each partner holds KBs in rack position KB touches floor 10 burpees as a team 5 Rounds
10 Deadlifts
15 Press Ups

 

 

Wednesday CrossFit Engineering (Wall Ball / Thursters / T2B)
Skill / Mobility Wrist Mobility and squatCoaches Choice
WTY lite DB 20 reps each movementThrusters Tekkers coaches choice
Teach WOD movments / scales
Strength Exercise Set & Reps Tempo Rest
A1 Front squats 5×5 20×0 30
A2 Push press 5×5 1010 60
B1 T2B / K2E 3×6 30
B2 V sit ups 3×12 60
Date 29/07/15 05/08/15 12/08/15 19/08/15 26/08/15
W.O.D C EMOM 6 mins 6 Thrusters @ 50/40KG
D EMOM 6 mins 12 wall balls		 6 rounds AFAP 20 Goblet squats 24/20 10 T2B AFAP 400mtr run 50 Thrusters 20/15 25 V sits 50 KB swings 25 Up downs 50KB swings 25 v sits 50 thrusters  400mtr run 6 rounds AFAP 20 AKB swings 10 burpee 5 wall balls Buy in of 25 T2B
Then
50 Wall Ball
100 DU
Buy out 15 T2B

 

 

Thursday CrossFit Engineering Mobility
Skill / Mobility Warm up complex OHS test 3×10 resp 30×0 Russian baby makers 3×20, Downward dogs 3x 60sec Hip thrusts with weight 3x 60sec
Stretching complex Exercise Set & Reps Tempo Rest
A1 Split squats 4x12ea 32×0 30 30
A2 RDL 4×12 31×0 30 30
A3 Diamond grip pull ups 4×12 21×0 60 60
B1Paused calf raises 3×15-20 2020 30 30
B2 Couch stretch 3×60 sec N/A 60 60
Date 30/07/15 06/08/15 13/08/15 20/08/15 27/08/15
W.O.D Mini NANCY 12min TC                      5 rounds 15 OHS 45/30kg                            200 mtr run 30/30 work rest 5 rounds
T2B – K2E
Handstand holds
R		 E3MOM 5 Rounds:
9 Burpees
15 Thrusters 50/35
21 KBS 24/16		 Full Nancy 15 min TC
15 OHS 45/30kg
200mtr run		 Work ‘n’ Rest
30sec:30sec
10mins
OH Walking lunge
Burpee

 

 

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		 8 x 1 x 90
C EMOM 12 mins Alt Cleans / snatches weeks 5 reps x
Date 01/08/15 08/08/15 15/08/15 22/08/15 29/08/15
W.O.D 3 rounds AFAP 12 box jumps 12 STOH @ 45/35kg 12 mins AMRAP      6 deadlifts 12 OB burpees EMON x12 AMRAP -min 1 Thrusters, min 2 AKBS min 3 rest sandwich  400 mtr run 21-15-9  Wall balls Sit ups 400mtr run Nancy
5 rounds for time of:
400 meter run Overhead squat  15 reps