Engineering – October
Engineering this month will be taking a slight change in format. The aim of this is to reduce the main classes back down to a level more aimed at the beginners. By saying this does not mean that an intermediate to advanced CrossFitter will not be able to get a good solid workout while picking up a few extra tips on your tekkers.
At Momentum Training we pride ourselves on having a focus of the workouts and living by standards that are high. A movement that does cause controversy in the CrossFit world is the “Kipping Pull UP”. Shouldwe shouldn’t we? The debate is there for both sides. We strongly believe that doing kipping pull ups before you can manage strict is not advisable. Structural integrity of the body is paramount. We are here to make our clients fitter, stronger, faster and leaner. This isn’t going to happen if you are sitting in the corner injured because you have been swinging around on bars when possibly you shouldn’t have.
Recommended Reading:
Overview of the focus in Engineering Classes:
| CrossFit Engineering | ||
| Monday | CrossFit Endurance Focus | Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems |
| Tuesday | Deadlift / Press Up / Kipping & Kipping Pull Up | Improve Deadlifting form and the basis of pushing movements with Kipping progressions |
| Wednesday | Power Snatch / Power Clean | Olympic lifting made easy witht the addition of Wall Ball, Thrusters and Toes 2 Bar practise |
| Thursday | Mobility Focus to open up those hip | A focus on limiting factors of movement and focusing on structural balance to even out those imbalances |
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | Cluster 12 min Emom 4 Reps @75% |
ME: Deadlift 4RM or 7RM |
16 min EMOM Odd:5 x OHS @50×0 Even: 10 Russian KB Swing (heavy) |
ME: Back Squat 3RM OR 5RM |
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| Date | 05/10/15 | 12/10/15 | 19/10/15 | 26/10/15 | |
| W.O.D | For Time 10,8,6,4,2 Squat Clean 200m Run Buy out 25 Burpees |
3 Rounds 9,7,3 rep @ 70%s Deadlift Row 300m |
Every 3:3o Even: 4 x 400m Odd: 4 x 200m |
“Fight Gone BAD” | |
| Tuesday | CrossFit Engineering (Deadlift and Pressings) | ||||
| Skill / Mobility | 15 Min Bar/Ring Kipping ( working towards Kipping Pull Up) – Part 1 – http://gymnasticswod.com/content/bar-kip-progression Part 2 – http://gymnasticswod.com/content/kipping-pull-progression Part 3 – https://www.youtube.com/watch?v=qZ6NX4yQLCo For those who have the Kipping Pull Up we will be looking at making it tighter and more efficent in sets of 8. |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| 25 Min A1 – Deadlift |
5 x 8 | 51×0 | 90 | ||
| A2 Deficit Press Ups / Press Up | 5 x 8 | 51×0 | 90 | ||
| Date | 06/10/15 | 13/10/15 | 20/10/15 | 27/10/15 | |
| W.O.D | 12 min AMRAP 5 Deadlift 60/40 10 Wall Ball 9/7 |
5 Rounds of: 5 Pull Ups 5 Press Up 5 BurpeesRest 1 minRepeat x 2 |
10 Rounds: 10-1 Deadlift 70/50 1-10 Burpee *Each round the DL decreases by 1 rep and the Burpee increase by 1 rep. |
Buy In 25 Pull Up (or x3 beat swings) then complete 50 Deadlifts 50 Press ups 50 Wall balls These exercises can be broken up anyhow you see fit. |
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| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Warm Up | 3 rounds: 3 x Muscle Snatch 3 x Behind the neck Snatch Press 3 Rounds: 3 Rounds: |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| 12 Min Emom 3 Position Power Snatch http://www.catalystathletics.com/exercise/167/3-Position-Power-Snatch/ |
12 x 1 | xxxx | EMOM | ||
| 12 Min Emom 3 Position Clean http://www.catalystathletics.com/exercise/166/3-Position-Power-Clean/ |
12 x 1 | xxxx | EMOM | ||
| Date | 07/10/15 | 14/10/15 | 21/10/15 | 28/10/15 | |
| W.O.D | AMRAP 12 minutes: 5 TTB 7 Push Ups 9 Wall balls 9/7 |
6 Mins Amrap 3 Thrusters 45/30 6 TTBRest 2 mins6 min Amrap 3 Power Cleans 45/30 6 Wall Balls 9/7 |
Buy in 30 TTB75 Wall Balls 9/7 75 BurppesBuy out 15 TTB* Break exercsie how you see fit |
Accending reps 1,2,3…. For 12 Min Thrusters 45/30 TTB |
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| Thursday | CrossFit Engineering (MOBILITY) | ||||
| Skill / Mobility | Warm up complex OHS testSuper Squat Hip Opener https://www.youtube.com/watch?v=JBHzXF-mVjYRussian baby makers 3×20 Downward dogs 3x 60sec Lateral Banded walkt 3x 60sec |
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| Stretching complex | Exercise | Set & Reps | Tempo | Rest | |
| A1 Split squats | 4 x 12ea | 32×0 | 30 | ||
| A2 BB / DB RDL | 4 x 12 | 31×0 | 30 | ||
| A3 Face Pulls | 4 x 12 | 21×0 | 60 | ||
| B1Paused calf raises | 3 x 15-20 | 2020 | 30 | ||
| B2 Couch stretch | 3 x 60 sec | N/A | 60 | ||
| Date | 09/10/15 | 16/10/15 | 23/10/15 | 30/10/15 | |
| W.O.D | For 8 Quality Minutes 3 x Wall Walks 5 x OHS |
12 Min of work 30 Sec work, 30 Sec rest Back Extensions Sit Ups Banded Pull Through FLR |
15 Time Cap 5 Rounds 15 OHS 20 /15 200m Run |
12 min AMRAP 30 Russian KB Swings 24/16 10 V Ups For Quality Rest 30 sec |
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