December 2018 - Crossfit Cork

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TRANSITION WEEK

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TRANSITION WEEK

Monday

Strength
Front Squat
Fitness
Build to a heavy set of 5
Performance
Build to a heavy single
Dips
Play around with scalings to find out what will work for next cycle

Conditioning
Against a 2min running clock, AMRAP of:
3 Hang Cleans (60/45kg)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.

Tuesday

Strength
Turkish Get Up
Build to a heavy set left/right

Conditioning
Every minute on the minute x 16:
Even: 10 Russian Swings
Odd: 5-10 Toes-to-Bars

Wednesday

Strength
Strict Press
Build up to a heavy single

Conditioning
4 Rounds for Time:
12 Push Presses 45/30
9 Burpees Over the Bar (lateral)
3 Bar Muscle-Ups (or 6 C2B)

Thursday

Strength
1RM Farmers Carry – trap bar, 1 length of grass

Conditioning
FGB Style, 1 min each station
Calories
Battle Ropes
Box Push
Tyre Flips
Russian Twists

Friday

Strength
Weighted Box Step Ups
4 x 6 (each leg)
Go as light/heavy as people want to. Front/Back rack, suitcase, whatever you’re
having yourself

Chin Ups
Play around with scalings to find out what will work for next cycle

Conditioning
8min AMRAP
3 Power Snatch 60/45kg
5 HSPU
7 Box Jumps

Saturday

Lifting

 

Conditioning

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