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Engineering – October

Posted 1st October 2015 by Josh Schouten

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:

The Kipping Pull Up 

Toes 2 Bar Part 1

Toes 2 Bar Part 2

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
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.
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.

 

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 Snatch High Pull from the hang
3 Hang Power Snatch

3 Rounds:
3 Muscle Cleans
3 High Hang Power Clean
3 Clean
3 Thrusters

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

 

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
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