WORKOUTS OF THE WEEK 18TH - 24TH MARCH - Crossfit Cork

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WORKOUTS OF THE WEEK 18TH – 24TH MARCH


Posted by: Joe Barry on 19th March 2019

Monday
Performance

Strength
Back Squat
5 x 1 @ 70% Paused (pause for a 3 count at the bottom and maintain tension)
Numbers based off 1RM

Conditioning
50 T2B
(Partner hang)
50 Thrusters
50 Pull ups
(Partner hang)
50 Burpee Box jumps

Fitness

Strength
Back Squat
3 x 5
Drop back to same weight from 4 weeks ago

Conditioning
50 T2B
(Partner hang)
50 Thrusters
50 Pull ups
(Partner hang)
50 Burpee Box jumps

Novice

Strength
3 Sets of:
Back Squats x 5 reps
Rest 45s

Strict Press x 5 reps
Rest 45s
Side Plank (L) x 30-40s
Rest 45s
Side Plank (R) x 30-40s
Rest 2 mins

Conditioning
50 T2B
(Partner hang)
50 Thrusters
50 Pull ups
(Partner hang)
50 Burpee Box jumps

Tuesday
Performance

Strength
Floor Press
3 x 5
Finish with Max Rep Push Ups

Conditioning
3 rounds
400m
50 Du’s
30 Sit ups
20 Push ups

Fitness

Strength
Floor Press
3 x 5

Finish with Max Rep Push Ups

Conditioning
3 rounds
400m
50 Du’s/100 single
30 Sit ups
20 Push ups

Novice

Strength
Floor Press
3 Sets of:
Floor Press x 5 reps
Rest 45s
Walking Lunges x 20 reps
Rest 45s
Pallof Press x 30 reps
Rest 45s
Superman Hold x 30-40s
Rest 2 mins

Conditioning
3 rounds
300m
100 Singles
25 Sit ups
15 Push ups

Wednesday
Performance

Strength
Deadlift
5 x 1 @ 70% Paused (pause for a 3 count just above the knee)
Numbers based off 1RM

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.

Finisher
Tabata
Wall Balls
Plank

Fitness

Strength
Deadlift
1 x 5
Drop back to same weight from 4 weeks ago

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.

Finisher
Tabata
Wall Balls
Plank

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Sled Drag x 30m
Rest 45s
Supine Grip H Row x 8 reps
Rest 45s
Russian Twist x 12 reps
Rest 2 mins

Conditioning
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.

Finisher
Tabata
Wall Balls
Plank

Thursday
Performance

Strength
Front Squat
5 x 1 @ 70% Paused (pause for a 3 count at the bottom and maintain tension)
Numbers based off 1RM

Conditioning

For Time:
100 KB Swings (Full) 24/16kg
*EMOM 5 Burpees

Fitness

Strength
Front Squat
3 x 5

Conditioning
For Time:
100 KB Swings (Full) 20/12kg
*EMOM 5 Burpees

Novice

Strength
3 Sets of:
Goblet Squats x 8 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Box Push x 30m
Rest 45s
Hanging Knee Raises x 12 reps
Rest 2 mins

Conditioning
For Time:
100 Russian Swings 16/8kg
*EMOM 5 Down Ups

Friday
Performance

Strength
Power Clean
2, 2, 2, 2, 2
Same weight used in week 1 of cycle
Pull Ups
Weighted 2RM

Conditioning

CrossFit Open 19.5

Fitness

Strength
Power Clean
2, 2, 2, 2, 2
Same weight used in week 1 of cycle
Pull Ups
3 x 5-8 Jumping Negatives

Conditioning
CrossFit Open 19.5

Novice

Strength
3 Sets of:
Med Ball OH Toss x 10 reps
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Ring Rows x 10 reps

Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning

CrossFit Open 19.5

Saturday

Lifting
Snatch 1RM
C&J 1RM

Conditioning

CrossFit Open 19.5

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