CrossFit Engineering – May 2016
As we start to move from foundations and towards CrossFit classes @ Momentum Training offers a bridging session/s being CrossFit Engineering (CFE) where we spend time learning the finer movements for those who are new to all the technical jargon. If this is you, CFE will get you up to speed and well on the way to achieving results.
In this month’s Engineering post we are going to start offering some recommended reading for new and old @ Momentum Training. Knowledge is power. Let that power get you greater results.
Read on:
5 Reasons Why CrossFitters Should Do More Strict Weighted Pull Ups
Why Rack Pulls and not Deadlifts from the ground
One stretch we can do @ home – Introducing the couch stretch
| CrossFit Engineering | |||||
| Week 1 | Week2 | Week 3 | Week 4 | ||
Monday |
Skill | POSE — Opening the hips / ankles (coaches choice) |
Rowing — Looking at Stroke Rates ideal pacing & resistance |
POSE — Opening the hips / ankles (coaches choice) |
Rowing — Looking at Stroke Rates ideal pacing & resistance |
| Strength | 16 min E2MOM A1: Back Squat 4 x 5 @ 70% A2: Banded Pull Through 4 x 12-15 |
16 min E2MOM A1: Deadlift @70% 4 x 5 A2: Db Bench Press 4 x 10-12 |
16 min E2MOM A1: Back Squat 4 x 5 @75% A2: Banded Pull Through 4 x 12-15 |
16 min E2MOM A1: Deadlift @ 75% 4 x 5 A2: Db Bench Press 4 x 10-12 |
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| Date | 09/05/16 | 16/05/16 | 23/05/16 | 30/05/16 | |
| W.O.D | Lactic Power [25min] In teams of 5 (work:rest ratio 1:4) Athletes work together to complete: 25min EMOM (5rounds each): :40sec AirFit Bike (HARD) :20sec to change – Start time of each round: p1: 0:00, 5:00, 10:00, 15:00, 20:00 p2: 1:00, 6:00, 11:00, 16:00, 21:00 p3: 2:00, 7:00, 12:00, 17:00, 22:00 p4: 3:00, 8:00, 13:00, 18:00, 23:00 p5: 4:00, 9:00, 14:00, 19:00, 24:00 – |
20min TEAM MAX ROW 1:3 work:rest ratio In teams of 3-4: Take it in turns to row 250m SPRINTS. |
20 Min E2MOM B1: Deadlift x 8 (Moderate) B2: Run 200m |
Rowing: 5 x 1km Efforts Rest 1:1 ratio with active recovery (walking around). |
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| CrossFit Engineering | ||||||
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | ||
| Tuesday | Warm Up /Skill | 3 Rounds of: KB Deadlift x 10 KB RDL x 10 Russian Swing x 10 1 Arm Swing x 10 ea |
3 Rounds of: KB Deadlift x 10 KB RDL x 10 Russian Swing x 10 1 Arm Swing x 10 ea |
3 Rounds of: KB RDL x 10 Russian Swing x 10 1 Arm Swing x 10 ea Kb Clean x 10 ea |
3 Rounds of: Russian Swing x 10 1 Arm Swing x 10 ea Kb Clean x 10 ea Kb Push Press x 10 ea |
3 Rounds of: Russian Swing x 10 1 Arm Swing x 10 ea Kb Clean x 10 ea Kb Push Press x 10 ea |
| Strength | PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:[8-10] Db FFE Split Squat 1 & 1/4, 4010min 2,6,10,14:[8-10] RDL, 4010- PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Rack Pulls, above the knee min 2,6,10,14: [12-15] DB/KB Poliquin Step-ups – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:[8-10] Db FFE Split Squat 1 & 1/4, 4010min 2,6,10,14:[8-10] RDL, 4010- PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Rack Pulls, above the knee min 2,6,10,14: [12-15] DB/KB Poliquin Step-ups – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:[8-10] Db RFE Split Squat, 4010min 2,6,10,14:[8-10] RDL, 4010- PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Rack Pulls, below the knee* min 2,6,10,14: [12-15] DB/KB Mid Shin Step-ups *From the ground if tekkers allows – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:[8-10] Db RFE Split Squat, 4010min 2,6,10,14:[8-10] RDL, 4010- PART B. 16min E2MOM (4 sets) of: min 0,4,8,12: [8-10] Rack Pulls, below the knee* min 2,6,10,14: [12-15] DB/KB Mid Shin Step-ups *From the ground if tekkers allows – |
PART A. 16min E2MOM (4 sets) of: min 0,4,8,12:[8-10] Db RFE Split Squat, 4010min 2,6,10,14:[8-10] RDL, 4010- PART B. 16min Working Up to a 5RM Deadlift @4010 Looking at the repetition continuum – See poster in the gym.- |
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| Date | 03/05/16 | 10/05/16 | 17/05/16 | 24/05/16 | 31/05/16 | |
| W.O.D | 3 Rounds of: 3 Min AMRAP 10 x Wall Ball 15 x Russain KB Swing (moderate) Rest 1 Min The aim here is to keep moving at a consistent pace for each 3 min block. |
18mins of: Working in Teams of 4 (work:rest 1:3) YGIG Rounds of: 15-10-5-10-15 AirFit Cals Wall Balls |
15 Mins of Groups of 3 YGIG AirtFit 15 cal – Hard Wall Ball x 10 Kb Swing x 10 |
12 min Death by Burpees Starting at 5 burpees add 1 burpee every minute. Min 1: 5 Burpees Min 2: 6 Burpees …and so on. |
12 Min In teams of 3 people YGIG*: 10 x Deadlifts** 20 Wall Balls * One person completes all 30 reps. One person works 2 rest. **Deadlift MUST be a weight where ALL 10 reps are completed with good tekkers. |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
| 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-up 10 reps each – Y,T,W 15 reps Banded Pull Apart Couch Stretch 2 min each side (banded if need be) |
15min Warm-up 10 reps each – Y,T,W 15 reps Banded Pull Apart Couch Stretch 2 min each side (banded if need be) |
| 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 |
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| Date | 04/05/16 | 11/05/16 | 18/05/16 | 25/05/16 | |
| 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 |
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| CrossFit Engineering | |||||
| Week 1 | Week 2 | Week 3 | Week 4 | ||
| Thursday | Skill | Warm Up (15 mins) of: Core Activation:1. Partner Armadillo Rocks: 1 round each of :30sec – must keep elbows on knees2. For Quality: Working in partners complete 2 Rounds each of: :30sec Hollow dish holds3.For Quality: Active shoulders and hollow dish hanging on the pull-up bar. Toe’s in front of the bar and shoulders slightly behind the bar. For Quality: 3 rounds each of:[8-10] Strict straight leg TTB in partners. Your partner will place their hand in the middle of your back to stop you swinging or rotating the torso. Your goal is to raise your legs as high as possible towards the bar.Between each round you can perform one of the following Yoga stretches to improve your ROM.Downward DogStanding Forward Bend – |
Warm Up (15 mins) of: Core Activation:1. Partner Armadillo Rocks: 1 round each of :30sec – must keep elbows on knees2. For Quality: Working in partners complete 2 Rounds each of: :30sec Hollow dish holds3.For Quality: Active shoulders and hollow dish hanging on the pull-up bar. Toe’s in front of the bar and shoulders slightly behind the bar. For Quality: 3 rounds each of:[8-10] Strict straight leg TTB in partners. Your partner will place their hand in the middle of your back to stop you swinging or rotating the torso. Your goal is to raise your legs as high as possible towards the bar.Between each round you can perform one of the following Yoga stretches to improve your ROM.Downward DogStanding Forward Bend – |
Warm Up (15 mins) of: 2 rounds once warm. 1.Hanging Active Shoulders 30 Sec Hold 2. Beat Swings 30 Sec 3. Beat Swings w/ knee raises 5-10 repsWhy Kip and why static. Coaches explanation… |
Warm Up (15 mins) of: 2 rounds once warm. 1.Hanging Active Shoulders 30 Sec Hold 2. Beat Swings 30 Sec 3. Beat Swings w/ knee raises 5-10 repsWhy Kip and why static. Coaches explanation… |
| Strength | 16 min E2MOM A1: Back Squat 4 x 8 @ 40x0A2: Paused Push Press 4 x 5 @31×1 |
16 min E2MOM A1: Back Squat 4 x 8 @ 40x0A2: Paused Push Press 4 x 5 @31×1 |
20 min E2MOM A1: Back Squat 5 x 8 @ 40x0A2: Paused Push Jerk 5 x 5 @31×1 |
20 min E2MOM A1: Back Squat 5 x 8 @ 40x0A2: Paused Push Jerk 5 x 5 @31×1 |
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| Date | 05/05/16 | 12/05/16 | 19/05/16 | 26/05/16 | |
| W.O.D | Teams of 2: P1 works P2 rests 18 Mins (aim for 6 rounds) Push Press x 10* Row 500m *Push Press must be unbroken reps. |
4min AMRAP: 15 Wall Balls 15 Ring Rows-rest :60sec-4min AMRAP: 10 Wall Balls 10 Down Ups-rest :60sec-4min AMRAP: 5 Wall Balls 30 DU |
3RFT: 25 RKBS 10 Burpee Box Jumps Step Down 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 |
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