August 2018 - Crossfit Cork

For optimal viewing experiences on our webiste please rotate your mobile device

Thank you :)

WORKOUTS OF THE WEEK AUG 27TH – SEPT 2ND

- -

WORKOUTS OF THE WEEK 13TH – 19TH AUGUST

Monday

Performance

Strength

Back Squat

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

WAVE 1

85% +5kg x 1 rep

85% +5kg x 2 reps

85% +5kg x 3 reps

WAVE 2

88% +5kg x 1 rep

88% +5kg x 2 reps

88% +5kg x 3 reps

WAVE 3

90% +5kg x 1 rep

90% +5kg x 2 reps

90% +5kg x 3 reps

Numbers based off 1RM

Conditioning

3 Rounds for Time:
400m Run 
25 Burpees

 

Fitness

Strength

Back Squat

3 x 5

Conditioning

3 Rounds for Time:
400m Run 
25 Burpees

 

Novice

Strength

3 Sets of:

Goblet Squats x 8 reps

Rest 45s

SA Strict Press x 10 reps

Rest 45s

Superman Hold x 30-40s

Rest 45s

Hollow Hold x 30-40s

Rest 2 mins

 

Conditioning

3 Rounds for Time:
300m Run 
20 Burpees

 

Tuesday

Performance

Strength

Power Clean

2, 2, 2, 2, 2

Pull Ups

Weighted 2RM

Conditioning

AMRAP 9 Minutes:
5 Power Snatches 50/35
5 C2B

 

Fitness

Strength

Power Clean

2, 2, 2, 2, 2

Pull Ups

3 x 5-8 Jumping Negatives

Conditioning

AMRAP 9 Minutes:
5 Power Cleans 50/35
5 (Jumping) Pull Ups

 

Novice

Strength

3 Sets of:

KB RDL x 10 reps

Rest 45s

Pallof Press x 30

Rest 45s

Ring Rows x 10 reps

Rest 45s

Box Push x 30m

Rest 2 mins

 

Conditioning

AMRAP 9 Minutes:
5 DB Power Cleans
5 Ring Rows

 

Wednesday

Performance

Strength

Push Press + Push Jerk + Split Jerk

3, 3, 3, 3, 3

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

KB Complex

Every 2 min for 5 Rounds, complete:

1 Round consists of the following Complex

7 x Double Cleans (from floor)
7 x Double Swings
7 x Double Front Squats

 

Fitness

Strength

Push Press

3 x 5

Finish with Max Reps Strict Press with an empty bar

KB Complex

Every 2 min for 5 Rounds, complete:

1 Round consists of the following Complex

7 x Double Cleans (from floor)
7 x Double Swings
7 x Double Front Squats

 

Novice

Strength

3 Sets of:

BB Strict Press x 8 reps

Rest 45s

Med Ball Lateral Throw x 10 reps

Rest 45s

Plate Extensions x 10

Rest 45s

Bear Crawl x 30-40s

Rest 2 mins

 

KB Complex

Every 2 min for 5 Rounds, complete:

1 Round consists of the following Complex

8 x Cleans (4l/r)
7 x Swings
6 x Front Squats

 

Thursday

Performance

Strength

Front Squat

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

WAVE 1

85% +5kg x 1 rep

85% +5kg x 2 reps

85% +5kg x 3 reps

WAVE 2

88% +5kg x 1 rep

88% +5kg x 2 reps

88% +5kg x 3 reps

WAVE 3

90% +5kg x 1 rep

90% +5kg x 2 reps

90% +5kg 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

85% +5kg x 1 rep

85% +5kg x 2 reps

85% +5kg x 3 reps

WAVE 2

88% +5kg x 1 rep

88% +5kg x 2 reps

88% +5kg x 3 reps

WAVE 3

90% +5kg x 1 rep

90% +5kg x 2 reps

90% +5kg x 3 reps

Numbers based off 1RM

Finish with Max Rep Push Ups

Conditioning

For Time: 
50-40-30-20-10 Double-Unders 
10-8-6-4-2 T2B

 

Fitness

Strength

Front Squat

3 x 5

Floor Press

3 x 5

Finish with Max Rep Push Ups

Conditioning

For Time: 
50-40-30-20-10 Double-Unders 
10-8-6-4-2 Knees-to-Elbow

 

Novice

Strength

3 Sets of:

Weighted Step Ups x 12 reps

Rest 45s

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

Rest 45s

Russian Twists x 16 reps

Rest 45s

Banded Pull Apart x 15 reps

Rest 2 mins

Conditioning

For Time: 
50-40-30-20-10 Single Skips 
10-8-6-4-2 Hanging Knee Raise

 

Friday

Performance

Strength

Deadlift

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

WAVE 1

85% +5kg x 1 rep

85% +5kg x 2 reps

85% +5kg x 3 reps

WAVE 2

88% +5kg x 1 rep

88% +5kg x 2 reps

88% +5kg x 3 reps

WAVE 3

90% +5kg x 1 rep

90% +5kg x 2 reps

90% +5kg x 3 reps

Numbers based off 1RM

Dips

3 x Max Reps

Conditioning

Every 3 minutes for 5 rounds:
10 Box Jumps
10 Russian Swings 32/24kg
10 Wall Balls

 

Fitness

Strength

Deadlift

1 x 5

Dips

3 x 5-8 Jumping Negatives

Conditioning

Every 3 minutes for 5 rounds:
10 Box Jumps
10 Russian Swings
10 Wall Balls

 

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

Box Drag x 30m

Rest 2 mins

 

Conditioning

 

Every 3 minutes for 5 rounds:
8 Box Jumps
8 Russian Swings
8 Wall Balls

 

Saturday

Lifting

Snatch + OHS: 3+3, 2+3, 1+3, 1+3, 1+3 – no misses

 

Clean + Jerk: if you have strong legs, work 1 Clean + 2 Jerks for 4 or 5 working sets. If you have a strong Jerk, but weak legs, then do 3 Clean + 1 Jerk.

 

Conditioning

PARTNER WOD

“SUPRISE”

 

Copyright © 2018 Crossfit Cork | Unit 6 M.f.t. Business Park, Doughcloyne Industrial Estate,, Sarsfield Rd,, Wilton, Garranedarragh, Cork, T12 DC6R

Scroll Up