June 2018 - Crossfit Cork

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TRANSITION WEEK 25TH JUNE – JULY 1ST

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TRANSITION WEEK 25TH JUNE – JULY 1ST

Monday

Strength

Bulgarian Split Squat

Performance/Fitness/Novice

3 x 8 (each leg)

Gymnastics

Handstand Work

Walks, holds, freestanding – try to push on to the next level for you

Conditioning

Performance

 

4 Rounds for time:

3 Hang Power Snatch 45/30kg
6 OHS
9 Push Ups
100m Sprint

Rest 90 seconds between rounds.

 

Fitness

4 Rounds for time:

3 Hang Power Clean 40/30kg
6 Front Squats
9 Push Ups
100m Sprint

Rest 90 seconds between rounds.

Novice

3 Rounds for time:

9 KB Swings
9 Goblet Squats
9 Box Push Ups
100m Sprint

Rest 90 seconds between rounds.

 

Tuesday

Strength

S.A Suitcase Deadlift

Performance

3 x 8 (each side)

Fitness/Novice

3 x 8 (each side) Use DB/KB, raised if necessary.

Gymnastics

Skin The Cat

Play around with these. If able, attempt 3 x max reps.

Conditioning

Performance/Fitness

EMOM for 8 mins (complete both within same minute)

3 Deadlift (use 80% of your 5 RM)
3 High Box Jump

Novice

EMOM for 8 mins (complete both within same minute)

5 KB Deadlift
5 Box Jumps

 

Wednesday

Strength

S.A. Bent Over Row

Performance/Fitness/Novice

3 x 8

 

DB Floor Press

Performance/Fitness/Novice

3 x 8

Conditioning

Performance

21-15-9

Push Press 50/35kg
KB Swing 32/24kg
Front Rack Lunge 50/35kg
Cals (if no erg available, wait in plank)

Fitness

21-15-9

Push Press 40/30kg
KB Swing 24/16kg
Front Rack Lunge
Cals (if no erg available, wait in plank)

Novice

15-12-9

DB Push Press
DB KB Swing
Lunge (Suitcase hold DB)
Cals (if no erg available, wait in plank)

 

Thursday

Strength

Weighted Box Step Ups

Performance/Fitness/Novice

3 x 8 (each leg)

Half Kneeling DB Press

Performance/Fitness/Novice

3 x 8 (each side)

 

Conditioning

Performance/Fitness

E2MOM for 12 mins, complete 1 round (6 total rounds)

15 Lateral Wallball Toss (R)
15 Lateral Wallball Toss (L)
30 yd Bear Crawl – Width of gym and back

 

Novice

E2MOM for 10 mins, complete 1 round (5 total rounds)

10 Lateral Wallball Toss (R)
10 Lateral Wallball Toss (L)
30 yd Bear Crawl – Width of gym and back

 

Friday

Conditioning

At the request of Paul Meegan:

 

Performance

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Fitness

For time:
50 Pull-ups
50 Push-ups
100 Sit-ups
100 Air Squats

Novice

For time:
50 Ring Rows
50 Box Push-ups
50 Sit-ups
50 Air Squats

 

Saturday

Lifting

10 rounds – Every 2 minutes, perform:
1 x Snatch + 2 x Hang Snatch (Work up to a max for the day)

10 rounds, every 2:30 minutes, perform:
3 x Hang Clean Pulls + 1 x Hang Clean + 2 x Jerk

Conditioning

Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders

 

POWER WEEK 11TH – 17TH JUNE

Monday

Performance

Strength

Back Squat

*Add 2.5kg to your TM*

70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)

Push Press

2, 2, 2, 2, 2

Drop back to same weight used for Week 1

Finish with Max Reps Strict Press with an empty bar

Conditioning

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

 

Fitness

Strength

Back Squat

3 x 5

 

Drop back to same weight from 4 weeks ago

Push Press

2, 2, 2, 2, 2

Drop back to same weight used for Week 1

Finish with Max Reps Strict Press with an empty bar

Conditioning

“Annie”

50-40-30-20-10

Double Unders (Single Skips x 3)

Sit Ups

 

Novice

Strength

3 Sets of:

Back Squat x 5 reps

Rest 45s

Strict Press x 8 reps

Rest 45s

Feet Elevated Side Plank (L) x 30-40s

Rest 45s

Feet Elevated Side Plank (R) x 30-40s

Rest 2 mins

Conditioning

“Annie”

50-40-30-20-10

Single Skips

25-20-15-10-5

Sit Ups

 

Tuesday

Performance

Strength

Power Snatch

2, 2, 2, 2, 2

Drop back to same weight used for Week 2

Dips

3 x Max Reps

Conditioning

800m x 3

Run:Rest 1:1

 

Fitness

Strength

Power Snatch

2, 2, 2, 2, 2

Drop back to same weight used for Week 2

 

Dips

3 x 5-8 Jumping Negatives

Conditioning

800m x 3

Run:Rest 1:1

 

Novice

Strength

3 Sets of:

Suitcase Deadlift x 10 reps (5l/r)

Rest 45s

Deadbug Hold x 30-40s

Rest 45s

Ring Rows x 10 reps

Rest 45s

Bear Crawls x 30m

Rest 2 mins

Conditioning

400m x 3

Run:Rest 1:1

 

 

Wednesday

Olympic Lifting

Snatch

Work up to 50%

C&J

Work up to 50%

 

KB Complex

100m 1-arm OH KB carry, right arm

100m 2-arm Farmers Walk

100m 1-arm OH KB carry, left arm 

100m 2-arm Farmers Walk

*For the 1-arm OH carries, the “resting” arm will hold the 2nd KB in the front rack position. You will have 2 KB with you the entire 400 meters. Change weight as needed.

 

Thursday

Performance

Strength

Front Squat

*Add 2.5kg to your TM*

70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)

Floor Press

*Add 2.5kg to your TM*

70% x 2 x 5 Paused (pause for a 3 count at sticking point)

Finish with Max Rep Banded Push Ups

Conditioning

Death by Burpees (start @ 5)

 

Fitness

Strength

Front Squat

3 x 5

 

Drop back to same weight from 4 weeks ago

 

Floor Press

3 x 5

 

Drop back to same weight from 4 weeks ago

 

Finish with Max Rep Push Ups

Conditioning

Death by Burpees (start @ 5)

 

Novice

Strength

3 Sets of:

Front Squat x 5 reps

Rest 45s

Floor Press x 5 reps

Rest 45s

Pallof Press (L) x 10 reps

Rest 45s

Pallof Press (R) x 10 reps

Rest 2 mins

 

Conditioning

Death by Burpees (start @ 5)

 

Friday

Performance

Strength

Deadlift

*Add 2.5kg to your TM*

70% x 1 x 5 Paused (pause for a 3 count just above the knee)

HSPU

3 x Max Reps

Conditioning

“The Chief”

3 Min AMRAP of:
3 Power cleans (60/45kg)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Resume where you finished previous cycle

 

Fitness

Strength

Deadlift

1 x 5

 

Drop back to same weight from 4 weeks ago

 

Wall Walks

3 x 5-8

Conditioning

“The Chief”

3 Min AMRAP of:
3 Power cleans (45/30kg)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Resume where you finished previous cycle

 

Novice

Strength

3 Sets of:

Deadlift x 5 reps

Rest 45s

Plank x 30-45s

Rest 45s

Supine Grip H Row x 8 reps

Rest 45s

Russian Twist x 12 reps

Rest 2 mins

 

Conditioning

“The Chief”

3 Min AMRAP of:
3 DB Power Cleans
6 Box Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Resume where you finished previous cycle

 

Saturday

 

SUPER SUMMER WOD PARTY!!!!!!!!!!

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