CrossFit Engineering – November
Engineering will soon be changing in the new year with a slightly different format which will bring you even better results. Our aim here is to teach and practise the fundamental movements to get you moving like a champion. If we lack the experience the main classes can seem a little fast pace. However the Engineering classes are aim to still give you that little bit of a work out but to also make sure you fully understand the movements and the break down behind them. See below the format for November although be ready for a change!
12 min Emom
Even 3 x Back Squat 80% of above
Odd: 15 x Kb Swing
| CrossFit Engineering (CF-Endurance) | ||||||
| Week 1 | Week 2 | Week 3 | Week4 | Week5 | ||
Monday |
Skill / Wam Up | Teachers choice of POSE | Rowing / Rowing tekkers and looking at 500m TT row | Teachers choice of POSE / Front & OHS Tekkers | Rowing / Cleans 5 x Muslce Clean 5 x Front Squat 5 x Scarecrow Clean 5 x Hang Power Clean 5 x Hang Clean |
Pose |
| Strength | Cluster 12 min Emom 4 Reps @75% Rest 3min then: 12mins to complete Walking Lunge 3 x 16-20 Heavy Kb Swing 3 x 10-15 |
Warm up: 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 |
Strength: 5 x 5 Back Squats
12 min Emom |
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| Date | 02/11/15 | 09/11/15 | 16/11/15 | 23/11/15 | 30/11/15 | |
| W.O.D | 4-6 x 400m on 4 mins | Rowing Team 5km 500m YGIG *Aim is to Row @85% of 500 pace |
20min to complete 10 rounds 10 Deadlift @ 65% 250m Row |
20mins to complete YGIG 10 x Clean 500m Row |
WOD 12 min of: 400m Run 10 WB 9/7 |
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| 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 – Sumo Deadlift |
4 x 10-12 | 51×0 | 90 | ||
| A2 Incline DB Press | 4 x 12-15 | 40×0 | 90 | ||
| B-1 Beat Swing | 3 x 12-15 | 1010 | 60 | ||
| B-2 Hollow Dish | 3 x 45-60 sec | —- | 60 | ||
| Date | 03/11/15 | 10/11/15 | 17/11/15 | 24/11/15 | |
| W.O.D | 21-15-9 KB Swings Goblet squats press ups |
5 Rounds: 5 deadlifts (75-85%) 10 burpess |
AMRAP 10mins 5 sumo DL @ 60% 10 box jumps step Down |
10 Round Cindy: 5 Pull Up 10 Press Up 15 Air Squat rest 30sec between rounds |
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| CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Warm Up | 3 rounds: 3 x Muscle Snatch 3 x Behind the neck Snatch Press3 Rounds: 3 Snatch High Pull from the hang 3 Hang Power Snatch3 Rounds: 3 Muscle Cleans 3 High Hang Power Clean 3 Clean 3 Thrusters |
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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 | 04/11/15 | 11/11/15 | 18/11/15 | 25/11/15 |
| W.O.D | REMEMBER THE SCORE!!! 5 min amrap: 5Thrusters 5 TTB Rest 3 mins5 Min AMRAP 8 Wall ball 8 Sit Ups |
30 / 30 Work’n’ Rest & Change station 6 Rounds: 1 – Thrusters 2 – TTB 3 -Wall Mall rest 3 mins complete twice (I.e 2 sets of six rounds) |
Broken Fran 21-15-9 Thrusters Pull Ups Each time you break rest 1 minute |
TEST AGAINS wk 1 5 min amrap: 5Thrusters 5 TTB Rest 3 mins5 Min AMRAP 8 Wall ball 8 Sit Ups |
| Thursday | CrossFit Engineering (MOBILITY) | ||||
| Skill / Mobility | Coaches Mobilty (hip, ankles ‘n; shoulders)Russian baby makers 3×20 Downward dogs 3x 60sec Lateral Banded walk 3x 60sec |
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| Stretching complex | Exercise | Set & Reps | Tempo | Rest | |
| A1 FFE Back Step | 3 x 12ea | 31×0 | 30 | ||
| A2 180* Back Extensions | 3x 12 | 30×1 | 30 | ||
| A3 Powell Raise | 3x 12 | 21×0 | 60 | ||
| B1 FLR | 3 x 45-60 sec | 45 | |||
| B2 Couch stretch – Banded | 3 x 60 sec | N/A | 45 | ||
| Date | 05/11/15 | 12/11/15 | 19/11/15 | 26/11/15 | |
| W.O.D | 5 Rounds 5 Goblet Squat 10 Russain Swings 15 Walking Lunges |
Mini NANCY 12min TC 5 rounds 15 OHS 45/30kg 200 mtr run |
E3MOM 5 Rounds: 9 Burpees 15 Thrusters 50/35 21 KBS 24/16 |
Work ‘n’ Rest 30sec:30sec 10mins OH Walking lunge Burpee |
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