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Kev: 083 3440654 | Joe: 087 9322008

Monday
EMOM 60 mins
10 Burpees

Tuesday
Performance

Strength
S.A. Suitcase Deadlift
3 x 8 (each side)
Skin the Cat
Play around with these. If able, attempt 3 x max reps

Conditioning
EMOM for 8 mins (complete both within same minute)
3 Deadlift (use 80% of your 5 RM)
3 High Box Jump
Fitness

Strength
S.A. Suitcase Deadlift
3 x 8 (each side) Use DB/KB, raised if necessary
Skin the Cat
Play around with these. If able, attempt 3 x max reps

Conditioning
EMOM for 8 mins (complete both within same minute)
3 Deadlift (use 80% of your 5 RM)
3 High Box Jump

Novice

Strength
3 Sets of:
S.A. Suitcase Deadlift x 10 reps
Rest 45s
Sled Drag x 30m
Rest 45s
Supine Grip H Row x 8 reps
Rest 45s
Hanging Knee Raises x 15 reps
Rest 2 mins

Conditioning
EMOM for 8 mins (complete both within same minute)
5 KB Deadlift
5 Box Jumps

Wednesday
Performance

Strength
S.A. Bent Over Row
3 x 8
DB Floor Press
3 x 8

Conditioning
21-15-9
Push Press 50/35kg
KB Swing 32/24kg
Front Rack Lunge 50/35kg
Cals (if no erg available, wait in plank)

Fitness

Strength
S.A. Bent Over Row
3 x 8
DB Floor Press
3 x 8

Conditioning
21-15-9
Push Press 40/30kg
KB Swing 24/16kg
Front Rack Lunge
Cals (if no erg available, wait in plank)

Novice

Strength
3 Sets of:
S.A. Bent Over Row x 10 reps

Rest 45s
DB Floor Press x 5 reps
Rest 45s
Superman Hold x 30s
Rest 45s
Russian Twist x 12 reps
Rest 2 mins

Conditioning
15-12-9
DB Push Press
DB KB Swing
Lunge (Suitcase hold DB)
Cals (if no erg available, wait in plank)

Thursday
Performance

Strength
Weighted Box Step Ups
3 x 8 (each leg)
Half Kneeling DB Press
3 x 8 (each side)

Conditioning
E2MOM for 12 mins, complete 1 round (6 total rounds)
15 Lateral Wallball Toss (R)
15 Lateral Wallball Toss (L)
30 yd Bear Crawl – Width of gym and back
Fitness

Strength
Weighted Box Step Ups
3 x 8 (each leg)

Half Kneeling DB Press
3 x 8 (each side)

Conditioning
E2MOM for 12 mins, complete 1 round (6 total rounds)
15 Lateral Wallball Toss (R)
15 Lateral Wallball Toss (L)
30 yd Bear Crawl – Width of gym and back

Novice

Strength
3 Sets of:
Box Step Ups x 10 reps
Rest 45s
Half Kneeling DB Press x 10 reps
Rest 45s
Box Push x 30m
Rest 45s
Hollow Hold x 30s
Rest 2 mins

Conditioning
E2MOM for 10 mins, complete 1 round (5 total rounds)
10 Lateral Wallball Toss (R)
10 Lateral Wallball Toss (L)
30 yd Bear Crawl – Width of gym and back

Friday
Performance

Conditioning
Angie
For time:
100 Pull-ups
100 Push-ups

100 Sit-ups
100 Air Squats

Fitness

Conditioning
For time:
100 (Jumping) Pull-ups
100 (Box)Push-ups
100 Sit-ups
100 Air Squats

Novice

Conditioning
For time:
50 Ring Rows
50 Box Push-ups
50 Sit-ups
50 Air Squats

Saturday

Lifting
10 rounds – Every 2 minutes, perform:
1 x Snatch + 2 x Hang Snatch (Work up to a max for the day)
10 rounds, every 2:30 minutes, perform:
3 x Hang Clean Pulls + 1 x Hang Clean + 2 x Jerk

Conditioning
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)

30 Double-Unders

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