CrossFit Engineering Jan – March 2016
| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week4 | ||
Monday |
Skill | POSE | Rowing | POSE | Rowing |
| Strength | A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec — on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec |
A-1 FFE Split Squat 3 x 12 3110 on 90sec A-2 Hollow Dish / V-ups 3 x 30-45sec — on 90sec B: Kb / BB RDL 3 x 15-20 3010 on 90sec |
A-1 Step-Up (variations) 3 x 12 2110 on 90sec A-2 Press Up 3 x 10-12 3010 on 90sec B-1 Sump Deadlift 3 x 15-20 3010 on 90sec |
A-1 Step-Up (variations) 3 x 12 2110 on 90sec A-2 Press Up 3 x 10-12 3010 on 90sec B-1 Sump Deadlift 3 x 15-20 3010 on 90sec |
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| Date | 08/12/15 | 15/12/15 | 22/12/15 | 29/12/15 | |
| W.O.D | 8min E2MOM 5 TnG Power Cleans (light – Moderate) 200m Run — rest 2 mins— 8min E2MOM 10 heavy KB Swing 200 Run |
50 Wall Ball 1500m Row 25WB 750m Row 12 WB 375m DONE!!! |
4 rounds of:Run 400m 20 KB Swings 32/24kg Rest 2min |
4 rounds of: 4 x 500m (2:30 or less) Rest = 4 min Each member will attempt to row 500m in 2:30 or less. Each member has 2m 30 to row the distance. |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
Tuesday |
Skill | Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
Clean – 15 min Complete 2 round & 5 reps of: Clean Deadlift Muscle Clean High Hang Power Clean Front Squat Scarecrow Clean High Hang Clean |
| Strength | Part A. On 90 sec 5 x 6 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Front Squats –Or– 2 High Clean + 2 Front Squats |
Part A. On 90 sec 5 x 6 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Front Squats –Or– 2 High Clean + 2 Front Squats |
Part A. 10 min E2MOM 10 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Hang Clean –Or– 4 Hang Clean |
Part A. 8 min E2MOM 12 Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Power Clean + 2 Hang Clean –Or– 4 Hang Clean |
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| Date | 05/01/16 | 12/01/16 | 19/01/16 | 26/01/16 | |
| W.O.D | 15min WOD Part A. (4min) 4min EMOM of: :30sec AMRAP Burpees to Target- :60sec rest – Part B. 10min AMRAP increasing ladder 5 Burpees 5 Pull-ups 10 Burpees 10 Pull-ups 15 Burpees 15 Pull-ups 20 Burpees 20 Pull-ups… |
10min EMOM of: 30 DU [Scale: 50 single skips] 5 Thruster – Light / Moderate |
20min AMRAP of: 5 Deadlift – Moderate 7 TTB (K2E / Double Crunch) 9 AKBS* Partners take it in turns to complete 1 full round. |
3RFT of: 21 OH (weightplate) Walking Lunges 15 GTOH 9 Burpees on weight plate |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
| Wednesday | Skill | 15min Warm-upDouble Under Tekkers (coach to decide)Burpee TekkersTeach basic burpee mechanicsA: 10 Blocking Burpee, feet together and kneeds out B: 10 Bupree to weight plate C:10 Burpee knees in between elbows D: 10 Burpees knees outside of elbows |
15min Warm-upDU Tekkers (coach to decide)Burpee TekkersTeach basic burpee mechanicsA: 10 Blocking Burpee, feet together and kneeds out B: 10 Bupree to weight plate C:10 Burpee knees in between elbows D: 10 Burpees knees outside of elbows |
15min Warm-upDU Tekkers 5 minA: Scapular Retcartion Holds 3 x 30 sec B: Hollow Rock & Superman holds 2 x 30sec ea C: Beat Swings 10-15 reps D: Knee Raises 5-10 reps E: Knees to Elbows 5-10 reps |
15min Warm-upDU Tekkers 5 minA: Scapular Retcartion Holds 3 x 30 sec B: Hollow Rock & Superman holds 2 x 30sec ea C: Beat Swings 10-15 reps D: Knee Raises 5-10 reps E: Knees to Elbows 5-10 reps |
| Strength | A-1: Standing Strict Press 3 x 10-12 @ 3010 :60A-2: BB Bent Over Rows 3 x 12-15 @ 3010 :60B-1: Front Leaning Rest 3 x 45-60sec :60 sec restB-2: Sit Ups 3 x 15-20 :60 sec rest |
A-1: Standing Strict Press 3 x 10-12 @ 3010 :60A-2: BB Bent Over Rows 3 x 12-15 @ 3010 :60B-1: Front Leaning Rest 3 x 45-60sec :60 sec restB-2: Sit Ups 3 x 15-20 :60 sec rest |
A-1: Push Press 3 x 6-8 @ 3010 :60A-2: 1 Arm Kb Row 3 x 8-10 @ 3010 :60B-1: Press Up (varations) 3 x 10 @ 31×0 :60B-2: Ring Rows 3 x 10 @ 3010 :60 |
A-1: Push Press 3 x 6-8 @ 3010 :60A-2: 1 Arm Kb Row 3 x 8-10 @ 3010 :60B-1: Press Up (varations) 3 x 10 @ 31×0 :60B-2: Ring Rows 3 x 10 @ 3010 :60 |
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| Date | 06/01/16 | 13/01/16 | 20/01/16 | 27/01/16 | |
| W.O.D | 15min WOD Part A. (4min) 4min EMOM of: :30sec AMRAP Burpees to Target- :60sec rest – Part B. 10min AMRAP increasing ladder 5 Burpees 5 Wall Ball 10 Burpees 10 Wall Ball 15 Burpees 15 Wall Ball 20 Burpees 20 Wall Ball… |
AMRAP in 12 minutes: In pairs and alternating rounds complete: 3 Thrusters 10 DU 6 Thrusters 20 DU 9 Thrusters 30 DUP1 does 3 thrusters and 3 DU and then P2 does 3 Thrusters and 3 DU |
3 Rounds of: 20 Hollow Rocks 15 Ab-Mat Sit-ups 10 Ring Press-upsRest :90sec between rounds |
5 rounds of: 5 Push Press – Light / Moderate 10 Air Squats 15 Sit Ups |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
Thursday |
Skill | Warm Up (15 mins) of:Kettlebell Technique 3 Rounds Russian Kb Swing American Kb Swing 1 Arm Kb Swing Kb Clean Kb Push Press |
Warm Up (15 mins) of:Kettlebell Technique 3 Rounds Russian Kb Swing American Kb Swing 1 Arm Kb Swing Kb Clean Kb Push Press |
Warm-up Series (15min): 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body3 Snatch Push Press, from behind the neck3 High Hang Power Snatch 3 Overhead Squats, 2sec pause in bottom of each 3 High Hang Snatch, 2sec pause in bottom |
Warm-up Series (15min): 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body3 Snatch Push Press, from behind the neck3 High Hang Power Snatch 3 Overhead Squats, 2sec pause in bottom of each 3 High Hang Snatch, 2sec pause in bottom |
| Strength | 8 min E2MOM A: Front Squat / Back Squat 4 sets 3+5 @ 40x0B-1: FFE / RFE Split Squat 3 x 10-12 @ 3010 :60B-2: Russian KB Swing 3 x 20 Reps |
8 min E2MOM A: Front Squat / Back Squat 4 sets 3+5 @ 40x0B-1: FFE / RFE Split Squat 3 x 10-12 @ 3010 :60B-2: Russian KB Swing 3 x 20 Reps |
6 min E2MOMA: 5 x Snatch Push Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch
6 min E2MOM C: 5 x Box Jump (step Down) |
6 min E2MOMA: 5 x Snatch Push Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch
6 min E2MOM C: 5 x Box Jump (step Down) |
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| Date | 07/01/16 | 14/01/16 | 21/01/16 | 28/01/16 | |
| W.O.D | For Reps, Complete 5 Rounds (10min) of::45sec – ME RKBS :15sec – Rest :45sec – ME Burpee :15sec – Rest |
4min AMRAP: 15 Wall Balls 15 Ring Rows-rest :60sec-4min AMRAP: 15 Wall Balls 15 Down Ups-rest :60sec-4min AMRAP: 15 Wall Balls 30 DU |
3RFT: 25 RKBS 10 Burpee Box Jumps 24/20 |
AMRAP in 12 minutes: In pairs and alternating rounds complete: 3 Thrusters 10 DU 6 Thrusters 20 DU 9 Thrusters 30 DUP1 does 3 thrusters and 3 DU and then p2 does 3 thrusters and 3 DU |
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