March 2019 - Crossfit Cork

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TEST WEEK MARCH 25TH – 31ST

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WORKOUTS OF THE WEEK MARCH 4TH – 10TH

Monday
Performance

Strength
Back Squat
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves (+5kg) then add another 2.5kg to every
lift
WAVE 1
85% (+7.5kg) x 1 rep
85% (+7.5kg) x 2 reps
85% (+7.5kg) x 3 reps
WAVE 2
88% (+7.5kg) x 1 rep
88% (+7.5kg) x 2 reps
88% (+7.5kg) x 3 reps
WAVE 3
90% (+7.5kg) x 1 rep
90% (+7.5kg) x 2 reps
90% (+7.5kg) x 3 reps
Numbers based off recent 1RM
Pull Ups
3 x max reps

Conditioning
Five rounds for time:
Run 200m
12 Front Squats 45/30kg
12 Pull-Ups

Fitness

Strength
Back Squat
3 x 5
Pull Ups
3 x 5-8 Jumping Negatives

Conditioning
Five rounds for time:
Run 200m
12 Front Squats 30/20kg
12 (Jumping) Pull-Ups

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Seated DB Press x 5 reps
Rest 45s
Hanging Knee Raise x 15
Rest 45s
Bear Crawl x 30m
Rest 2 mins

Conditioning
Five rounds for time:
Run 200m
12 Goblet Squats
12 Ring Rows

Tuesday
Performance

Skills
10 mins to work on Double Under progressions

Strength
Power Clean
2RM

Conditioning
6 Min AMRAP

Buy In: 40 Wall Balls
10 Deadlifts 70/50kg
10 Burpees over bar
Rest 3 Mins
6 Min AMRAP
Buy In: 30 Wall Balls
6 Deadlifts 90/70kg
6 Burpees over bar

Fitness

Skills
10 mins to work on Double Under progressions

Strength
(Hang) Power Clean
2RM

Conditioning
6 Min AMRAP
Buy In: 40 Wall Balls
10 Deadlifts 50/35kg
10 Burpees over bar
Rest 3 Mins
6 Min AMRAP
Buy In: 30 Wall Balls
6 Deadlifts 70/50kg
6 Burpees over bar

Novice

Skills
10 mins to work on Double Under progressions

Strength
(Hang) Power Clean

2RM

Conditioning
6 Min AMRAP
Buy In: 30 Wall Balls
10 KB Deadlifts
10 Burpees over KB
Rest 3 Mins
6 Min AMRAP
Buy In: 20 Wall Balls
6 KB Deadlifts
6 Burpees over KB

Wednesday
Performance

Strength
Back Rack Reverse Lunges
3 x 8
Skin The Cat
3 x max reps

Conditioning
In teams of 2, complete the following for time:
100 DB Clean & Jerk 2 x 22.5/15kg
80 DB Thruster
60 DB OH lunge
400m Run (together)
*1 person working at a time

Fitness

Strength

Back Rack Reverse Lunges
3 x 8
Skin The Cat
3 x max reps

Conditioning
In teams of 2, complete the following for time:
100 DB Clean & Jerk 2 x 15/10kg
80 DB Thruster
60 DB Front Rack lunge
400m Run (together)
*1 person working at a time

Novice

Strength
3 Sets of:
DB Reverse Lunges x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Max Hang from Rings
Rest 45s
Hollow Rocks x 12 reps
Rest 2 mins

Conditioning
In teams of 2, complete the following for time:
70 DB Clean & Jerk
60 DB Thruster
50 DB Walking lunge
400m Run (together)
*1 person working at a time

Thursday
Performance

Strength
Snatch
3, 3, 3

Conditioning
Tailpipe

Fitness

Strength
(Hang) Snatch
3, 3, 3

Conditioning
Tailpipe

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Med Ball OH Toss x 10 reps
Rest 45s
Box Push x 30m
Rest 2 mins

Conditioning
Tailpipe

Friday

Performance

Strength
Deadlift
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves (+5kg) then add another 2.5kg to every
lift
WAVE 1
85% (+7.5kg) x 1 rep
85% (+7.5kg) x 2 reps
85% (+7.5kg) x 3 reps
WAVE 2
88% (+7.5kg) x 1 rep
88% (+7.5kg) x 2 reps
88% (+7.5kg) x 3 reps
WAVE 3
90% (+7.5kg) x 1 rep
90% (+7.5kg) x 2 reps
90% (+7.5kg) x 3 reps
Numbers based off recent 1RM

Conditioning
Surprise Team WOD 🙂

Fitness

Strength
Deadlift
1 x 5

Conditioning
Surprise Team WOD 🙂

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Hanging Knee Raises x 15
Rest 45s
Pallof Press x 20 reps
Rest 45s
Back Extensions x 10 reps
Rest 2 mins

Conditioning
Surprise Team WOD 🙂

Saturday

Lifting
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat
Every 2 min, for 20 mins (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Conditioning
CrossFit Open 19.3

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