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CrossFit Engineering 24/11/14 – 21/12/14

Posted 21st November 2014 by Josh Schouten

CrossFit Engineering classes are still a workout. We simply spend more time on the basics and get these right. If you are looking for some more time to spend on those tekkers get in and target those weaknesses. Please see the table below for wha the days will entail. For further info please read on.

Skill
Monday CrossFit Endurance Focus Learning the ins and out for Crossfit Endurance or developing your aerobic energy systems
Tuesday Snatch Grip Deadlift / Handstands / KB Snatch Improve Deadlifting, learn to snatch a kettlebell and work on  the basis of handstands
Wednesday Squats / Box Jumps / Handstand Push Up Improve Back Squat form and Jumping tekkers
Friday Wall Ball / Push Press /Thursters The goodness of Front Squat and their transfer to the thruster and wall balls
Saturday Snatch / Clean / Snatch Balance Improve Olympic lifting tekkers

CrossFit Engineering (CF-Endurance)
  Week 1 Week 2 Week 3 Week4

Monday
Skill POSE Rowing POSE Rowing
Strength DE: EMOM 14 min
Odd: 3 Rep Chin Up
Even: 3 Rep SquatsAux:
B1: BB/DB Back Step 3 x 12-15 @ 22×0
B2: Hollow Rock 1 min
ME: Deadlift 3,2,3,2,3,2Aux:
B1: BB/DB Back Step 3 x 12-15 @ 22×0
B2: Hollow Rock 1 min
DE: Power Clean / CleanAux:
B1: Triple Step 3 x 12-15
B2: Double Leg Lowers 3 x 15-20
ME:
Deadlift 3,3,3
BenchPress 3,3,3Aux:
B1: Triple Step 3 x 12-15
B2:
Date 24/11/14 1//12/14 08/12/14 15/12/14
W.O.D 5 Rounds:
5 Deadlift
400m Run
12 Min
In Pairs:
P1: Row 2min
P2: 15 Burpee
Change every 2 minutes
3Rounds:
400m Run
21KB Swing
12 Pull Ups
5 x 500m Row Rest
1:1 Work Rest ratio

 

 

Tuesday CrossFit Engineering (Deadlift and Dips)
Skill / Mobility Hollow Rocks

Superman Rocks

Forward Roll

Headstand Progressions and Wall Walks

Strength Exercise Set & Reps Tempo Rest

A-1 Snatch grip deadlift

4 x 6-8 50×0 60

A-2 Wall Walks

4 x 3-4 nil 60

B-1 KB Snatch

3x 8-10ea nil 60

B-2 Prone Trap3 Raise

3x 6ea 13×0 60
Date 25/11/14 02/12/14 09/12/14 16/12/14
W.O.D Week1:

Partner WOD:

10min AMRAP

P1: Hold handstand against wall

P2: Compleres a round of:

5 Deadlifts

10 Burpees

P2 can only be lifting while P1 is holding the handstand

Week 2:

Partner WOD:

For time:

Together you must complete all reps:

12 Wall Walks

24 Deadlifts

48 KBS

24 Deadlifts

12 Wall Walks

Week 3:

7 Rounds of:

[7-6-5-4-3-2-1] Deadlifts

10 KB Snatch (5ea arm)

Week 4:

For time:

[10-1] Wall Walks

[1-10] Deadlifts

 

 

Wednesday CrossFit Engineering (Wall Ball / Thursters / T2B)
Skill / Mobility 3 rounds x5 wall squats, 5x goblet squats, 10 air squats(Instructors Choice)
Strength Exercise Set & Reps Tempo Rest
A1 BB   Thrusters 4 x 6-8 xxxx :60
A2  Box jumps 4x 6-8 xxxx :60
B T2B / K2E 3×6-10 xxxx :75
Date 26/11/14 03/12/14 10/12/14
W.O.D Week1:
For time:
1>10 Ladder
Thrusters @45,35
Box jumps 24,16
 Week 2:
6 rounds 10 T2B 10 Burpees
Week 3: 12 min AMRAP 5 Thursters @60, 45 5box jumps 32,24 Week4:
see how high you can go in 15 mins !>? Over the box jumps, T2B, Press ups.

 

 

Friday CrossFit Engineering (Squats /Pull ups)
Skill / Mobility Trainers choice Banded hip stretch
Thoracic roller
Banded lat stretch3 rounds x5 wall squats, 5x goblet squats, 10 air squats
Strength Exercise Set & Reps Tempo Rest
A Back suqats 6×4-6 3010 75
B Pull ups 6×4-6 (add weight) 3010 75
D DU skills 5 mins work Nil
Date 28/11/14 05/12/14 12/12/14 19/12/14
W.O.D Week 1:
5 rounds
10 goblet squats 32/24, 5 pull ups
Week 2:
12 mins
20 DU 10 Thrusters 45,32.5
Week 3:
“Fran”
Week4:
3 rounds
40 DU 20 air squats 10 burpess

 

Saturday CrossFit Engineering (Olympic)
Skill / Mobility 5 Rounds of:
5 Tall muscle clean – upper body movement of the clean
5 front squats – Position – depth
5 Mid-hand clean pull – touch, pull, jump,drop
5 Mid-hang clean – linking it all together
5 cleans – full range
Given limitations trainers choice of fixes
Strength Exercise Set & Reps Tempo Rest
B: cleans: 1+1+1
High pull, Power clean, clean.
8 x 2-3 x 01:30-02:00
Date 29/11/14 06/12/14 13/12/14 20/12/14
W.O.D Week1:
5 rounds10 burpees 5 cleans @ 60%mx lifted in B
Week 2:
10min AMRAP of:
3 power cleans 60 /45 6 pressups 9 golbles squas 24/16
Week 3:
3 x3min Rounds of:
21-15-9
box jumps 24,16 push press 30,20 ho how far can you get each round? 1 min rest between rounds
Week4:
10 rounds 3 cleans 60,45kg 6 over bar burpees