CrossFit Engineering – April 2016
| 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 Squat@ 3110 Even:12 x BB RDL @4010 |
16 min E2MOM Odd: 8 x Bulgarian Split Squat@ 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 |
|
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | ||
Tuesday |
Warm Up /Skill | 20 min 2 rounds Straight Arm Scapular Retraction 10 x Inverted 10 x FLR 20 x Banded Pull-a-Parts — Complete 2 rounds 5 x Clean Deadlift 5 x Muscle Clean 5 x High Hang Power Clean 5 x Strict Press 5 x Push Press |
20 min 2 rounds Straight Arm Scapular Retraction 10 x Inverted 10 x FLR 20 x Banded Pull-a-Parts — Complete 2 rounds 5 x Clean Deadlift 5 x Muscle Clean 5 x High Hang Power Clean 5 x Strict Press 5 x Push Press |
20 min 2 rounds Straight Arm Scapular Retraction 10 x Inverted 10 x FLR 20 x Banded Pull-a-Parts — Complete 2 rounds 5 x Clean Deadlift 5 x Muscle Clean 5 x High Hang Power Clean 5 x Strict Press 5 x Push Press |
20 min 2 rounds Straight Arm Scapular Retraction 10 x Inverted 10 x FLR 20 x Banded Pull-a-Parts — Complete 2 rounds 5 x Clean Deadlift 5 x Muscle Clean 5 x High Hang Power Clean 5 x Strict Press 5 x Push Press |
20 min 2 rounds Straight Arm Scapular Retraction 10 x Inverted 10 x FLR 20 x Banded Pull-a-Parts — Complete 2 rounds 5 x Clean Deadlift 5 x Muscle Clean 5 x High Hang Power Clean 5 x Strict Press 5 x Push Press |
| Strength | Part A. On 90 sec 4 x 12 Sumo Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Hang Power Clean + 3 Push Press |
Part A. On 90 sec 4 x 12 Sumo Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Hang Power Clean + 3 Push Press |
Part A. On 90 sec 4 x 8 Sumo Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Hang Power Clean + 3 Push Jerk |
Part A. On 90 sec 4 x 8 Sumo Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Hang Power Clean + 3 Push Jerk |
Part A. On 90 sec 4 x 8 Sumo Deadlifts @ 30×0Part B. 5 Sets E2MOM 2 Hang Power Clean + 3 Push Jerk |
|
| Date | 29/03/16 | 05/04/16 | 12/04/16 | 19/04/16 | 26/04/16 | |
| W.O.D | 8 min AMRAP 10 x Blocking Burpee * https://goo.gl/AYQADJ 20 Sit ups*If the athlete can’t make the ground elevate the surface. I.e. Chest to weight plate/s |
4 Rounds of: 2 min work 1 min Rest 5 x Wall Ball 10 x Blocking Burpee https://goo.gl/AYQADJ*If the athlete can’t make the ground elevate the surface. I.e. Chest to weight plate/s |
10 Min EMOM Even: 4 x Hang Power Clean (light to mod) Odd: 5 x Box Jump (step down) |
10 Min EMOM Even: 4 x Hang Power Clean (light to mod) Odd: 5 x Push Press |
4 Rounds of: 2 min work 1 min Rest 3 x Hang Clean 6 x Wall Ball |
|
| CrossFit Engineering | ||||||
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | ||
| Wednesday | Skill | 15min Warm-upDouble Under Tekkers (coach to decide)Teach Hollow Dish & FLR 3 rounds of: 30 sec Hollow Dish 30 sec rest 30 sec FLR 30 sec rest |
15min Warm-upDouble Under Tekkers (coach to decide)Teach Hollow Dish & FLR 3 rounds of: 30 sec Hollow Dish 30 sec rest 30 sec FLR 30 sec rest |
15min Warm-up10 reps each – Y,T,W 15 reps Banded Pull ApartProgress though as needed A: 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-up10 reps each – Y,T,W 15 reps Banded Pull ApartProgress though as needed A: 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-up10 reps each – Y,T,W 15 reps Banded Pull ApartProgress though as needed A: 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: FFE Split Squat 3 x 12 @ 3010 :60A-2: 1 Arm Bent Over Row 3 x 12 @ 3010 :60B-1: Banded Pull Thorugh 3 x 15-20 @3010 :60 sec restB-2: Seated DB Press 3 x 15 @3110 :60 sec rest |
A-1: FFE Split Squat 3 x 12 @ 3010 :60A-2: 1 Arm Bent Over Row 3 x 12 @ 3010 :60B-1: Banded Pull Thorugh 3 x 15-20 @3010 :60 sec restB-2: Seated DB Press 3 x 15 @3110 :60 sec rest |
A-1: FFE Split Squat 3 x 12 @ 3010 :60A-2: 1 Arm Bent Over Row 3 x 12 @ 3010 :60B-1: Banded Pull Thorugh 3 x 15-20 @3010 :60 sec restB-2: Incline 30*DB Press 3 x 12 @3110 :60 sec rest |
A-1: FFE Split Squat 3 x 12 @ 3010 :60A-2: 1 Arm Bent Over Row 3 x 12 @ 3010 :60B-1: Banded Pull Thorugh 3 x 15-20 @3010 :60 sec restB-2: Incline 30*DB Press 3 x 12 @3110 :60 sec rest |
A-1: FFE Split Squat 3 x 12 @ 3010 :60A-2: 1 Arm Bent Over Row 3 x 12 @ 3010 :60B-1: Banded Pull Thorugh 3 x 15-20 @3010 :60 sec restB-2: Incline 15*DB Press 3 x 10 @3110 :60 sec rest |
|
| Date | 30/03/16 | 06/04/16 | 13/04/16 | 20/04/16 | 27/04/16 | |
| 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… |
Simple but work hard’ 10 mins of: 10 ring Rows 15 Sit Ups 20 Air Squats |
4 Rounds 15 x Db Push Press 400m Run |
3 Rounds of: 3 min work 1 min rest Part 1: 16 x Hack Squats 16 x Sit UpsPart 2: 16 x Alt Back Steps 8 x Sit UpsPart 3: 16 x Air Squat 4 x Sit Ups |
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 |
|
| CrossFit Engineering | ||||||
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | ||
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: 5 x Turkish Get Up (left) 5 x Turkish Get Up (left) – 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body – 3 Snatch Push Press, from behind the neck – 3 High Hang Power Snatch |
Warm-up Series (15min): – 3 rounds: 5 x Turkish Get Up (left) 5 x Turkish Get Up (left) – 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body – 3 Snatch Push Press, from behind the neck – 3 High Hang Power Snatch |
Warm-up Series (15min): – 3 rounds: 5 x Turkish Get Up (left) 5 x Turkish Get Up (left) – 3 Rounds of: 3 Snatch Long Pull , bar does not touch the body – 3 Snatch Push Press, from behind the neck – 3 High Hang Power Snatch |
| Strength | 8 min E2MOM A: Front Squat / Back Squat 4 sets 3+5 @ 40x0B-1: Poliquin Step Up 3 x 15-20 @ 3010 :60B-2: Rack Pulls – Knee height 3 x 12 Reps @2111 |
8 min E2MOM A: Front Squat / Back Squat 4 sets 3+5 @ 40x0B-1: Poliquin Step Up 3 x 15-20 @ 3010 :60B-2: Rack Pulls – Knee height 3 x 12 Reps @2111 |
6 min E2MOMA: 8 x Snatch Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch
6 min E2MOM C: 15-18 x Hack Squats @ 3010 |
6 min E2MOMA: 8 x Snatch Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch
6 min E2MOM C: 15-18 x Hack Squats @ 3010 |
6 min E2MOMA: 8 x Snatch Press, from behind the neck10 min E2MOMB: 4 x High Hang Power Snatch
6 min E2MOM C: 15-18 x Hack Squats @ 3010 |
|
| Date | 01/04/16 | 08/04/16 | 15/04/16 | 22/04/16 | 29/04/16 | |
| 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: |
3RFT: 25 RKBS 10 Burpee Box Jumps 24/20′ |
AMRAP in 12 minutes: In pairs and alternating rounds complete: 3 SDLHP (moderate) 5 DU 6 SDLHP (moderate) 10 DU 9 SDLHP (moderate) 15 DUP1 does 3 SDLHP + DU then p2 does 3 3 SDLHP + DU |
Tabata this: 8 rounds of: 20 sec work 10 sec rest Walking Lunges -then- Kb Swing -then- Burpee |
|