Warm up with a KB

Swing x10

Squats x5 each side

Push press x5 each arm

Rev lunges x5 each leg

Thruster x5 each arm

 

Workout 1

With a partner and a BB work through the complex 1 rep of every movement and every 4 mins add some weight to the bar and keep working through the complex.

Deadlift’s

Power clean

Front squat

Push press

Minutes 0-4-8-12-16-20

 

Workout 2

Working in teams 4 in a relay format

KB swings x10

Walking lunges x10

Thruster’s x10 (each side)

Walking lunges x10

 

10 rounds of walking lunges each

 

 

 

 

	CrossFit Engineering
		Week 1	Week2	Week 3	Week 4	Week 5
Monday	Skill	POSE — Opening the hips / ankles (coaches choice)	Rowing — DB Thrusters	POSE — Opening the hips / ankles (coaches choice)	Rowing — DB Thrusters	POSE
	Strength	16 min E2MOM Odd: 8 x Bulgarian Split [email protected]  3110 Even:12 x BB RDL @4010	16 min E2MOM Odd: 8 x Bulgarian Split [email protected]  3110 Even:12 x BB RDL @4010	16 min E2MOM Odd: Back Squats: 12,10,8,6 Even: Heavy/ Mod Kb Swing x 10	16 min E2MOM Odd: Back Squats: 12,10,8,6 Even: Heavy/ Mod Kb Swing x 10	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
	Date	04/04/16	11/04/16	18/04/16	25/04/16	02/05/16
	W.O.D	16 mins of: Working in partners 1 works – 1 rests 2o Wall Ball (moderate weight) 200m Run	4 Rounds of: 2 min AMRAP 12 Db Thrusters(moderate) Row / Bike Max CalP1 Starts on 0:00,6:00,12:00,15:00 P2 Starts on 2:00,8:00,14:00,20:00	3 x Run 1000m Rest 1:1 ratio Aiming for no less than a 15-20 sec drop from first to last	8 Rounds continious rowing 2 mins work @ 22-26 S/M 1 min active recovery	5 x 400m on 4 mins Aim to keep all of these within 10-12 sec of best

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Week 1-to-5 “The March”

The next 5 weeks of CrossFit weapons has landed with a focus on overhead pushing movements and lower body pulling movements.  Be prepared for some spicy max aerobic power (MAP) sessions, some lactic training (love a sled workout) and some sneaky CP-strength sessions.

The aim is to work on the speed and quality of the movements this month.  Nothing is seriously heavy and the percentages are specific to the rate of force production required to move quickly.   Everybody will have their own percentages to work off and there should be no failed repetitions at these percentages.

Look forward to seeing all of the serious athletes there.

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Performing the basics well is by far the best “BANG FOR YOUR BUCK” in most things in life.  This mentality needs to be applied to everything you do in your training.  Everyone should spend time focusing on the basics, no matter how strong, how mobile, or how coordinated you think you are.  CrossFitters love to go to the gym and perform the movements that they are good at.  The barbell lifts are often favourites because most of us can quickly see the improvements as the weight on the bar gradually increases. However, the gymnastics movements are ofter our “GOATS” and so many athletes avoid them due to their difficulty.

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Week 1 of 5 The BUILDING Phase

COACHES COMMENT:

What is the building phase all about and why are we doing it now?  (read more)

RECOMMENDED WEEKLY READING:

Breakingmuscle.com: Bulky Is a Lie: Why Women Need to Lift Weights – Many women fear they will become too muscular as a result of strength training. While this fear is on the decline, you might be surprised how common it still is. Unfortunately, many high profile “celeb” trainers perpetuate the misinformation.

Ergo-log.com: Fish oil with high EPA stimulates muscle building – Athletes who want to build muscle mass can use not only proteins, creatine and amino acids, but also fish oils to achieve this.

Time.com: Exercise Slows Brain Aging By 10 Years – We know that exercise is good for the body and the brain. But actually being physically active, at least on a regular basis, isn’t always easy.

Strengthsensei.com: The Four Percent Solution for Fast Strength Gains – People in the know in the field of strength training realize that the number of reps is the loading parameter to which an individual adapts the fastest

Mercola.com: More Love for Olives – Most of the fat (more than 75 percent) in olives is oleic acid, a monounsaturated fat known for lowering your risk of heart disease. Olives contain antioxidants “in abundance” and have antioxidant properties that may be stronger than those of vitamin E. Olives contain cancer-fighting properties, anti-aging components and may support your bone health

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