July 2018 - Crossfit Cork

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WORKOUTS OF THE WEEK JULY 16TH – 22ND

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WORKOUTS OF THE WEEK JULY 2ND – 8TH

Monday

Performance

Strength

Back Squat

Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%

WAVE 1

Set 5: 85% x 1 rep

Set 6: 85% x 2 reps

Set 7: 85% x 3 reps

WAVE 2

Set 8: 88% x 1 rep

Set 9: 88% x 2 reps

Set 10: 88% x 3 reps

WAVE 3

Set 11: 90% x 1 rep

Set 12: 90% x 2 reps

Set 13: 90% x 3 reps

Numbers based off 1RM

Pull Ups

3 x Max Reps

Conditioning

For Time:
80 Wall Balls
60 Calories
40 Burpees

*Stagger starts in teams of 5

 

Fitness

Strength

Back Squat

3 x 5

Pull Ups

3 x 5-8 Jumping Negatives

 

Conditioning

For Time:
80 Wall Balls
60 Calories
40 Burpees

*Stagger starts in teams of 5

 

Novice

Strength

3 Sets of:

Goblet Squats x 8 reps

Rest 45s

Seated DB Press x 8 reps

Rest 45s

Side Plank (L) x 30-40s

Rest 45s

Side Plank (R) x 30-40s

Rest 2 mins

 

Conditioning

For Time:
50 Wall Balls
40 Calories
30 Burpees

*Stagger starts in teams of 5

 

 

Tuesday

Performance

Strength

Power Clean

2, 2, 2, 2, 2

Push Press + Push Jerk + Split Jerk

3, 3, 3

Finish with Max Reps Strict Press @ 50% of 1RM Strict Press

Conditioning

2 Rounds for Time: 
600m Run 
40 Alternating DB Snatches 
30 Single-Arm DB Thrusters
20 C2B

 

Fitness

Strength

Power Clean

2, 2, 2, 2, 2

Push Press

3 x 3

Finish with Max Reps Strict Press with an empty bar

Conditioning

2 Rounds for Time: 
600m Run 
40 Alternating DB Snatches 
30 Single-Arm DB Thrusters
20 Jumping Pull Ups

 

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

2 Rounds for Time: 
400m Run 
20 Alternating DB Snatches 
20 Single-Arm DB Thrusters
20 Ring Rows

 

Wednesday

Olympic Lifting

Hang Snatch + OHS

Focus on technique, keep the weight light. Below 60%

KB Complex

4 rounds, rest as needed between rounds, find your max weight:

12 Step Ups with KB in Front Rack

12 Kettlebell Swings

12 Russian Twists

 

Conditioning

Performance/Fitness/Novice

Death by

2-4-6-8-…

KB Swings

Box Jumps

Start with 2 reps of each within the minute. Add 2 reps each per round

 

Thursday

Performance

Strength

Front Squat

Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%

WAVE 1

Set 5: 85% x 1 rep

Set 6: 85% x 2 reps

Set 7: 85% x 3 reps

WAVE 2

Set 8: 88% x 1 rep

Set 9: 88% x 2 reps

Set 10: 88% x 3 reps

WAVE 3

Set 11: 90% x 1 rep

Set 12: 90% x 2 reps

Set 13: 90% x 3 reps

Numbers based off 1RM

Floor Press

Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%

WAVE 1

Set 5: 85% x 1 rep

Set 6: 85% x 2 reps

Set 7: 85% x 3 reps

WAVE 2

Set 8: 88% x 1 rep

Set 9: 88% x 2 reps

Set 10: 88% x 3 reps

WAVE 3

Set 11: 90% x 1 rep

Set 12: 90% x 2 reps

Set 13: 90% x 3 reps

Numbers based off 1RM

Finish with Max Rep Push Ups

Conditioning

For Time: 
21-15-9 
Toes To Bars 
9-15-21 
Overhead Squats 40/30kg

 

Fitness

Strength

Front Squat

3 x 5

Floor Press

3 x 5

Finish with Max Rep Push Ups

Conditioning

For Time: 
21-15-9 
Knees to Elbows 
9-15-21 
Front Squats 40/30kg

 

Novice

Strength

3 Sets of:

Goblet Squats x 8 reps

Rest 45s

Push Ups x 10 reps (use a box if necessary)

Rest 45s

Pallof Press (L) x 10 reps

Rest 45s

Pallof Press (R) x 10 reps

Rest 2 mins

 

Conditioning

3 Rounds:

15 Hanging Knee Raises

15 Goblet Squats

 

Friday

Performance

Strength

Deadlift

Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%

WAVE 1

Set 5: 85% x 1 rep

Set 6: 85% x 2 reps

Set 7: 85% x 3 reps

WAVE 2

Set 8: 88% x 1 rep

Set 9: 88% x 2 reps

Set 10: 88% x 3 reps

WAVE 3

Set 11: 90% x 1 rep

Set 12: 90% x 2 reps

Set 13: 90% x 3 reps

Numbers based off 1RM

Dips

Weighted 2RM

Conditioning

Complete 5 rounds:

3 Power Snatches 60/45kg
8 Lateral Burpees over Bar
Max Reps Chin Ups

Rest 1 min between rounds

 

Fitness

Strength

Deadlift

1 x 5

Dips

3 x 5-8 Jumping Negatives

Conditioning

Complete 5 rounds:

3 Power Clean 60/45kg
8 Lateral Burpees over Bar
Max Reps Chin Ups

Rest 1 min between rounds

 

Novice

Strength

3 Sets of:

KB Deadlift x 8 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

Complete 4 rounds:

8 KB Swings
8 Lateral Burpees over KB
Max Reps Ring Rows

Rest 1 min between rounds

 

Saturday

Lifting

3 pos. Snatch (1x high hang + 1x hang + 1x floor): Work up to a max for the day

3 pos. Clean (1x high hang + 1x hang + 1x floor): Work up to a max for the day

Conditioning

4 Rounds:
3 min AMRAP
5 Toes-to-Bars 
10 Push-Ups 
15 Squats 
Rest 1 minute between rounds. Resume where you finished.

 

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