TRANSITION WEEK - Crossfit Cork

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TRANSITION WEEK


Posted by: Joe Barry on 17th December 2018

Monday
Performance

Strength
Front Rack Reverse Lunges
3 x 8 l/r

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.

Fitness

Strength
Back Rack Reverse Lunges
3 x 8 l/r

Conditioning
Against a 2min running clock, AMRAP of:
3 Hang Cleans (45/30kg)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
Novice

Strength
Suitcase Hold Reverse Lunges
3 x 8 l/r

Conditioning
Against a 2min running clock, AMRAP of:
3 DB Hang Cleans
6 DB Shoulder to Overhead
9 Goblet Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.

Tuesday
Performance

Warm up
+
WOD prep

Conditioning
In teams of 3, with 1 person per station, 30 min AMRAP of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 10 DB Snatch
Station 3 – 200 Meter Run with Medicine Ball
Teammates rotate after the running partner returns.

Fitness

Warm up
+
WOD prep

Conditioning
In teams of 3, with 1 person per station, 30 min AMRAP of:
Station 1 – 10 Box Jumps + 5 (Jumping)Pull-Ups
Station 2 – 5 Burpees + 10 DB Snatch
Station 3 – 200 Meter Run with Medicine Ball
Teammates rotate after the running partner returns.

Novice

Warm up
+
WOD prep

Conditioning
In teams of 3, with 1 person per station, 30 min AMRAP of:
Station 1 – 5 Box Jumps + 5 Ring Rows
Station 2 – 5 Burpees + 10 DB Snatch
Station 3 – 200 Meter Run with Medicine Ball
Teammates rotate after the running partner returns.

Wednesday
Performance

Strength
Build to your heaviest Box Push and/or Farmers Walk with Trap Bar

Conditioning
FGB Style, 1 min each station

Calories
Sledgehammer Strikes
Box Push
Tyre Flips
Russian Twists

Fitness

Strength
Build to your heaviest Box Push and/or Farmers Walk with Trap Bar

Conditioning
FGB Style, 1 min each station
Calories
Sledgehammer Strikes
Box Push
Tyre Flips
Russian Twists

Novice

Strength
Build to your heaviest Box Push and/or Farmers Walk with Trap Bar

Conditioning
FGB Style, 1 min each station
Calories
Sledgehammer Strikes
Box Push
Tyre Flips
Russian Twists

Thursday

Performance

Strength
Strict Press
Build to a heavy single

Conditioning
For time:
Run 400 Meters
40 Russian Swings (24/16 kg)
40 S.A. KB Thrusters (24/16 kg – 20 each side)
40 Russian Swings
Run 400 Meters

Fitness

Strength
Strict Press
Build to a heavy triple

Conditioning
For time:
Run 400 Meters
40 Russian Swings (20/12 kg)
40 S.A. KB Thrusters
40 Russian Swings
Run 400 Meters

Novice

Strength
Strict Press
Build to a heavy 5

Conditioning
For time:
Run 400 Meters
40 Russian Swings (16/8 kg)
40 S.A. KB Thrusters
40 Russian Swings
Run 400 Meters

Friday
Performance

Conditioning
10-minute AMRAP
20/15 Cals
60 Double Unders
20 Wall Balls
Rest 4-minutes before..
10-minute AMRAP
8 Power snatch 35/25kg
8 Box Jump Over 
8 T2B
Rest 4-minutes before…
10-minute AMRAP
8 Thruster 35/25kg
8 Pull Ups
8 Bar Facing Burpees

Fitness

Conditioning
10-minute AMRAP
20/15 Cals
60 Double Unders (or 180 SS)
20 Wall Balls

Rest 4-minutes before..
10-minute AMRAP
8 Power Snatch 35/25kg
8 Box Jump Over 
8 K2E
Rest 4-minutes before…
10-minute AMRAP
8 Thruster 35/25kg
8 (Jumping) Pull Ups
8 Bar Facing Burpees

Novice

Conditioning
10-minute AMRAP
20/15 Cals
120 Singles
20 Wall Balls
Rest 4-minutes before..
10-minute AMRAP
8 DB Power Snatch
8 Box Step Overs 
8 Hanging Knee Raise
Rest 4-minutes before…
10-minute AMRAP
8 DB Thrusters
8 Ring Rows
8 DB Facing Burpees

Saturday

Lifting
3 pos. Snatch (1x high hang + 1x hang + 1x floor): Work up to a max for the day
3 pos. Clean (1x high hang + 1x hang + 1x floor): Work up to a max for the day

Conditioning
For Time:
Weight (45/30kg)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Power Cleans

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