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.

PROJECT OPEN DAY 95: Friday, December 4, 2015

(A) Muscle Mash (5 min)

(B) Mobility + Back Squats ... in 8 sets, work up to 1x5 @ 80% of 1RM (15 min)

(C) Back Squat 5x10 @ 65-70% of 1RM (15-20 min)

(D) Weightlifting AND Powerlifting (Time Permitting OR After Class)

7 Hang Power Clean + 3 Touch and Go Squat Cleans @ 55-65% of 1RM

2-A-Day (can be done today or after Saturday's WOD):

  • Mobility
  • 500m Row
  • 7 Intervals, each for time
    • Row 12 Cal
    • 12 Slam Balls
    • 12 Burpees
    • Rest 1 Minute
  • 20 min mobility/stretching/rolling out
Battleropes in the rain!     Photo: Rafael Vega

Battleropes in the rain!  Photo: Rafael Vega

3 HOUR MAYHEM: Saturday, November 21, 2015

3 HOUR CLASS TODAY! Starts at 9:15 p.m. and goes til 12:15 p.m.
Stay for as long as you can or stay for the whole thing!

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4)/Ring Rows (Next 4)

(C) Bar and Ring Muscle Up Progressions

(D) Handstand Push Up Practice and Progressions

(E) Review Workout 1 (F)

  • Ab Mat Sit Up -> V-Up -> Toes to Bar
  • Plank -> Push Up
  • Air Squat

(F) Workout 1

8 Minute AMRAP

4 Toes to Bar
8 Push Ups
12 Air Squats

(G) Rest 2 Minutes + 800m Jog

(H) Review Workout 2

  • Air Squat -> Wall Ball
  • Hollow Body -> Hollow Rock
  • Russian Kettlebell Swing

(I) Workout 2

10 Min AMRAP

  • 7 Wall Balls 20/14 to 10' (all)
  • 8 Hollow Bodies
  • 9 Russian KB Swings HEAVY

(J) Rest 3 Minutes + 400m Jog + 20 Easy Air Squats

(K) Review Workout 3 (L) and/or set up equipment

  • Back Squat

(L) Back Squat 5x15 @ 50-55% of 1RM, rest as needed

 

image.jpg

PROJECT OPEN DAY 66: Wednesday, November 4, 2015

NOTE FOR SATURDAYS: Classes will now start at 9:15 a.m. and 10:45 a.m.

(A) Muscle Mash + Equip Set Up

(B) Mobility + Back Squat 8x3 @ 85% by last set

(C) Back Squat 2-3x2 @ 88-90%

(D) Weightlifting OR Powerlifting

WL:
Muscle Snatch 1x3 @ 55%, 1x3 @ 60%, 2x2 @ 65%
Power Snatch 1x2 @ 70%, 1x2 @ 75%, 1x2 @ 80%
Snatch from Hips 1x2 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x2 @ 80%
Snatch Deadlift 5x2 @ 120% of 1RM (no pause)

PL:
Strict Press + Russian Swings x20
7x2 @ 85% (Push Press if you reach failure midset then drop weight on next set)

Preview for Monday. Photo: Rafael Vega

Preview for Monday. Photo: Rafael Vega