The Engine, Week 2 of 16: June 26-July 2

There is competition team work to be done after class this coming week. One and all are welcome to do it after class or during Open gym hours. Please let me (Rafael) know over Facebook Messenger if you plan on doing the competition workouts AND if that does/does not mean you want to sign up for local CrossFit style competitions.

The Engine. Week 2.

The Engine. Week 2.

Sunday Weekly Prep: June 26-July 2, 2016

(A) Welcome: Intros and "What is CrossFit?"

(B) Trainer Led Mobility and Warm Up

(C) Planks and Push Ups

  • Plank
  • Push Up
  • Plank on Rings w/ Turn Out
  • Ring Push Ups

(D) Squats

  • Air Squat
  • Goblet Squat
  • Wall Ball
  • Back Squat
  • Overhead Squat

(E) Parallettes and Handstands

  • Tuck Holds (Chest facing floor)
  • Tuck Swings
  • L-Switch and L-Hold
  • Pike Push Up -> Parallette Shoulder Press
  • Strict Handstand Push Ups

(F) Core

  • Superman and Superman Hold
  • Hollow Body and Hollow Rocks
  • Wall Walks in the Hollow
  • Top of Dip Hold in the Hollow (w/ Ring Turn Out)

(G) Trainer's Choice WOD

The Engine, Week 1 of 16: June 19-25, 2016

Keep in mind that the gymnastics circuits you do once this week you will do 2x (in a row) in week 2, x3 in week 3, x4 in week 4 ... week 5, the circuit changes and you do it 1x, then 2x in week 6, 3x in week 7, etc.

Make sure to watch this.

And this.

And the last bit of this.

For pull ups/pull movements, height is king.

For push ups and dips, depth is king.

Get high, get low ... the Oakland way, baby.

The Engine. Week 1 of 16

The Engine. Week 1 of 16

Saturday & Sunday Weekly Prep: June 18-25, 2016

(A) Muscle Mash

(B) Mobility (Arms)

  • Band Pull Aparts
  • Arm Swings
  • Pass Throughs
  • Around the Worlds
  • Wrist Mobility

(C) Rings (Long Straps ... rings close to floor)

  • Plank w/ external rotation of shoulders
  • Plank w/ turn out on rings
  • Ring Push Ups w/ turn out
  • Archer Ring Push Ups
    • w/ partner (spotter)
    • w/o spotter

(D) The Wall

  • Superman Hold and Reps
  • Hollow Body Hold and Rocks
  • Wall Climbers
  • Wall Facing Handstand Holds
  • Wall Facing Shoulder Taps

(E) Parallettes

  • Tuck Hold
  • Tuck Swing
  • L-Sit Switch
  • L-Sit

(F) Rings (Short Straps ... rings above waist)

  • Ring turn out hold (Top of dip movement)
  • Ring turn outs
  • Ring dips and top/bottom holds
  • Ring rows
  • False grip ring row
  • Muscle up transition

(G) Pull Up Bar

  • Chest to Bar Chin Up Hold and Pull Up Hold
  • Neg Chin Up for Max Time (slow descent)
  • Neg Pull Up for Max Time (slow descent)
  • Mixed Grip Chicken Wing Chin Ups
    • w/ jump assist
    • w/o jump assist

(H) 4 Min Tabata (Score = Total Reps)

20s Max Push Ups
10s Rest
20s Max Burpees
10s Rest