WORKOUTS OF THE WEEK JAN 21ST - 27TH - Crossfit Cork

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WORKOUTS OF THE WEEK JAN 21ST – 27TH


Posted by: Joe Barry on 22nd January 2019

Monday
Performance

Strength
Back Squat
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
WAVE 1
85% x 1 rep
85% x 2 reps
85% x 3 reps
WAVE 2
88% x 1 rep
88% x 2 reps
88% x 3 reps
WAVE 3
90% x 1 rep
90% x 2 reps
90% x 3 reps
Numbers based off recent 1RM
Pull Ups
Weighted 2RM

Conditioning
7-7-7-5-5-5-3-3-3
Thrusters 50/35kg
C2B

Fitness

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

Conditioning
7-7-7-5-5-5-3-3-3
Thrusters 35/25kg
(Jumping) Pull Ups

Novice

Strength
3 Sets of:
Back Squat x 5 reps
Rest 45s
Seated DB Press x 10 reps
Rest 45s
Ring Rows x 10
Rest 45s
Hollow Hold x 45s
Rest 2 mins

Conditioning
7-7-7-5-5-5-3-3-3
DB Thrusters
Ring Rows

Tuesday
Performance

Skills
15 mins to work on handstand progressions:
 Headstand
 Handstand
 Freestanding Handstand
 Pike Push Ups
 Kipping HSPU
 Strict HSPU

Strength

Power Clean
2RM

Conditioning
21-15-9
Russian Swings 32/24kg
Burpees
Sit Ups

Fitness

Skills
15 mins to work on handstand progressions:
 Headstand
 Handstand
 Freestanding Handstand
 Pike Push Ups
 Kipping HSPU
 Strict HSPU

Strength
(Hang) Power Clean
2RM

Conditioning
21-15-9
Russian Swings 24/16kg
Burpees
Sit Ups

Novice

Strength
3 Sets of:
Max Pike Hold
Rest 45s
Med Ball OH Toss x 10
Rest 45s

Pallof Press x 20 reps
Rest 45s
Box Drag x 30m
Rest 2 mins

Conditioning
21-15-9
Russian Swings 16/12kg
Down Ups
Sit Ups

Wednesday
Performance

Conditioning
EMOM x 30
1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
2) 5 Strict T2B + 10 Air Squats
3) 10 Burpees
4) 30s Single-Arm Plank Left
5) 30s Single-Arm Plank Right

Fitness

Conditioning

EMOM x 30
1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
2) 5 Hanging Leg Raise + 10 Air Squats
3) 10 Burpees
4) 30s Single-Arm Plank Left
5) 30s Single-Arm Plank Right

Novice

Conditioning
EMOM x 30
1) 1 DB Power Snatch + 1 DB Hang Power Snatch + 1 Goblet Squat (per side)
2) 5 Hanging Knee Raises + 10 Air Squats
3) 10 Burpees
4) 30s Plank
5) 30s Plank

Thursday
Performance

Strength
Clean + High Hang Clean + Push Jerk + Jerk
Every 2mins x 8 rounds

Conditioning
In a 3min window:
Run 400m
Max Reps Wallballs
Repeat for 3 rounds, with 1 min rest between rounds

Fitness

Strength
Clean + Hang Clean + Push Press + Jerk
Every 2mins x 8 rounds

Conditioning
In a 3min window:
Run 400m
Max Reps Wallballs
Repeat for 3 rounds, with 1 min rest between rounds

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Walking Lunges x 20 reps
Rest 45s
Med Ball OH Throw x 10 reps
Rest 45s
Russian Twist x 12 reps
Rest 2 mins

Conditioning
In a 3min window:
Run 400m
Max Reps Wallballs
Repeat for 3 rounds, with 1 min rest between rounds

Friday

Performance

Strength
Deadlift
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
WAVE 1
85% x 1 rep
85% x 2 reps
85% x 3 reps
WAVE 2
88% x 1 rep
88% x 2 reps
88% x 3 reps
WAVE 3
90% x 1 rep
90% x 2 reps
90% x 3 reps
Numbers based off 1RM

Accessory
KB Bottoms Up Press
3 x 10 l/r

Conditioning
20min AMRAP, Teams of 2
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Fitness

Strength
Deadlift
1 x 5

Accessory

KB Bottoms Up Press
3 x 10 l/r

Conditioning
20min AMRAP, Teams of 2
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Novice

Strength
3 Sets of:
KB Deadlift x 10 reps
Rest 45s
Inch worms x 10
Rest 45s
KB Bottoms Up Press x 20 reps
Rest 45s
DB Floor Press x 10 reps
Rest 2 mins

Conditioning
20min AMRAP, Teams of 2
20 Ring Rows
30 Box Push Ups
40 Sit Ups
50 Air Squats

Saturday

Lifting
Snatch + Hang Snatch: work up to (70% x 1+1, 75% x 1+1, 80% x 1+1) x 3  
3 waves so your sets should look like 70%, 75%, 80%, 70%, 75%, 80%, 70%, 75%,
80%
Clean + Hang Clean + Jerk: work up to (70%, 75%, 80%) x 3  

Conditioning
Team Workout

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