Engineering – December / Jan
| CrossFit Engineering (CF-Endurance) | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | DE: 12 EMOM Deadlifts x 5 @65%Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
ME: Squat 4 x 8Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
DE: 4 xThrusters @ 70%Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
ME: Back Squats 3,2,1,3,2,1Aux: B1: BB/DB Back Step 3 x 12 @ 22×0 B2: FLR 3 x 40-60 sec |
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| Date | 08/12/15 | 15/12/15 | 22/12/15 | 4/01/16 | |
| W.O.D | 5 Rounds 10 x Deadlift 70/45 400m Rest 2:00min |
1000m TT Rest 3 mins 21-15-9 Thruster 42.5 / 30 Sit Ups |
3 x 1000m TT Then: 3 x 20-25 Standing Calve Raises |
In teams of 2: 18 Min Time Cap Row 2 min Every 2 min person on the rower completes 10 Burpees and rest remainder of 2 mins. Rower is always moving. |
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| 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 |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A1 – Deadlifts | 5×5 | 41X1 | 60 | ||
| A2 Wk 1&2 Press ups Wk 3&4 Dips (scaled) |
5x 12 5 x6-10 |
60 | |||
| B KB Skills (squat cleans – rack position) | 3x5ea | ||||
| Date | 01/12/15 | 08/12/15 | 15/12/15 | 22/12/15 | |
| W.O.D | 12 min Amrap Accending reps 2-4-6-8-10 etc. KB Squat cleans Burpee |
3 Rounds: 30 KB swings 20 press ups 10 KB Cleans |
Runnnig clock for 10 mins 30sec burpees 30sec deadlifts 30 sec Rest |
100 deadlifts 50 Press ups 100 KB swings * Break into sets as needed & stay aerobic as long as needed. |
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| Wednesday | CrossFit Engineering (Wall Ball / Thursters / T2B) | ||||
| Skill / Mobility | Wrist Mobility and squat Coaches Choice Hamstring flexibilty Lying toe 2 stickThrusters Tekkers coaches choice Teach WOD movments / scales |
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| Strength | Exercise | Set & Reps | Tempo | Rest | |
| A Thrusters | 4×6/8 | xxxx | 75-90 | ||
| B T2B / K2E / Lying | 4×8 | xxxx | 75-90 | ||
| Date | 02/12/15 | 09/12/15 | 16/12/15 | 23/12/15 | |
| W.O.D | 15 minsAMRAP 400mtr run 20 goblet squats 32/24 20 pressups repeat…. | EMOM 12mins 3 power cleans @60/45 6 OB burpees | 2 rounds AFAP 800mtr run 50wall balls 9/7 50 ab mat sit ups | 12 mins AMRAP 10KB deadlifts 32/24 10 KB swings 10 KB clean 10 KB squats 10Kb press ea | |
| Thursday | CrossFit Engineering (MOBILITY) | ||||
| Skill / Mobility | Coaches Mobilty (hip, ankles ‘n; shoulders) 3 Rounds Plank 30-45sec Lateral Banded walks 30 steps ea direction Hip Bridge from Reebok Step 20 reps |
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| Stretching complex | Exercise | Set & Reps | Tempo | Rest | |
| A1 FFE Back Step | 3 x 15 | 3010 | 30 | ||
| A2 180* Back Extensions | 3x 15 | 20×2 | 30 | ||
| A3 Powell Raise | 3x 15 | 2020 | 60 | ||
| B1 FLR – L -Sit | 3 x 45-60 sec | 45 | |||
| B2 Couch stretch – Banded | 3 x 60 sec | N/A | 45 | ||
| Date | 03/12/15 | 10/12/15 | 17/12/15 | 24/12/15 | |
| W.O.D |
Mini NANCY 12min Time Cap 5 rounds 15 OHS 45/30kg 200 mtr run |
5 rounds 30/30 work & rest T2B – K2E – Double Crunch Handstand holds |
E3MOM 5 Burpees 10 Thrusters 20 RKBS |
15 min Time Cap 15 OHS 45/30kg 200mtr run |
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