PREP WEEK DEC 3RD - 9TH - Crossfit Cork

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PREP WEEK DEC 3RD – 9TH


Posted by: Joe Barry on 4th December 2018

Monday
Performance

Strength
Back Squat
*Add 2.5kg to your TM*
5 x 1 @ 70% Paused (pause for a 3 count at the bottom and maintain tension)

Accessory
Pull Ups
Weighted 2RM
Hollow Rocks
3 x 20

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

Accessory
Jumping Pull Ups
3 x 5-8 Jumping Negatives
Hollow Rocks

3 x 20

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
Ring Rows x 10 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
Push Press
2, 2, 2, 2, 2
Drop back to same weight used for Week 1

Conditioning
400m x 3 (ALT if raining)
Run:Rest 1:1

Fitness

Strength
Push Press
2, 2, 2, 2, 2
Drop back to same weight used for Week 1

Conditioning
400m x 3 (ALT if raining)
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
Strict Press x 5 reps
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
400m x 3 (ALT if raining)
Run:Rest 1:1

Wednesday

Performance

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.
Fitness

Olympic Lifting
(Power) 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.

Novice

Olympic Lifting
Hang Power Snatch
Work up to 50%
HPC&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)

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

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
Power Clean
2, 2, 2, 2, 2
Drop back to same weight used for Week 1

Accessory
HSPU
3 x Max Reps
L Sit
3 x max holds

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
Power Clean
2, 2, 2, 2, 2

Drop back to same weight used for Week 1

Accessory
Pike Push Up
3 x Max Reps
L Sit
3 x max holds

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
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

Lifting
Snatch 1 RM
C&J 1RM

Conditioning
For Time: 
50 Wall Balls
40 Russian Swings
30 Burpees 
20 Pull-Ups

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