WORKOUTS OF THE WEEK FEB 11TH - 17TH - Crossfit Cork

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WORKOUTS OF THE WEEK FEB 11TH – 17TH


Posted by: Joe Barry on 12th February 2019

Monday
Performance

Strength
Back Squat
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves then add 2.5kg to every lift
WAVE 1
85% (+2.5kg) x 1 rep
85% (+2.5kg) x 2 reps
85% (+2.5kg) x 3 reps
WAVE 2
88% (+2.5kg) x 1 rep
88% (+2.5kg) x 2 reps
88% (+2.5kg) x 3 reps
WAVE 3
90% (+2.5kg) x 1 rep
90% (+2.5kg) x 2 reps
90% (+2.5kg) x 3 reps
Numbers based off recent 1RM
Chin Ups
2RM

Conditioning
EMOM 16 Mins
Min 1 – Run 200m
Min 2 – 12 Alt. DB Snatch 22.5/15kg
Min 3 – Row 250/200m
Min 4 – Rest

Fitness

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

Conditioning
EMOM 16 Mins
Min 1 – Run 200m
Min 2 – 12 Alt. DB Snatch 15/10kg
Min 3 – Row 250/200m
Min 4 – Rest

Novice

Strength
3 Sets of:
Back Squat x 5 reps
Rest 45s
Superman Hold x 45s
Rest 45s
Ring Rows x 10
Rest 45s
Plank x 45s
Rest 2 mins

Conditioning
EMOM 16 Mins
Min 1 – Run 200m
Min 2 – 12 Alt. DB Snatch
Min 3 – Row 150/100m
Min 4 – Rest

Tuesday
Performance

Strength
Strict Press
10-8-6-4-2

Conditioning
70!

70 Sit Ups
70 Russian Swings
70 Deadlifts 50/35kg
70 Double unders
Rest 1 min
70 Bar Facing Burpees
Rest 1 min
70 Double Unders
70 Deadlift
70 Russian Swings
70 Sit Ups

Fitness

Strength
Strict Press
10-8-6-4-2

Conditioning
50 Sit Ups
50 Russian Swings
50 Deadlifts 50/35kg
150 Single Skips
Rest 1 min
50 Bar Facing Burpees
Rest 1 min
150 Single Skips
50 Deadlift
50 Russian Swings
50 Sit Ups

Novice

Strength
Strict Press
10-8-6-4-2

Conditioning
30 Sit Ups
30 Russian Swings
30 KB Deadlifts
150 Single Skips
Rest 1 min
30 Down Ups
Rest 1 min
150 Single Skips
30 KB Deadlift
30 Russian Swings
30 Sit Ups

Wednesday
Performance

Skills
10 mins to work on Muscle Up progressions:
 Ring Hold Top of Dip
 Ring Hold Bottom of Dip
 Seated Transitions
 Jumping Muscle Up
 Kipping Muscle UP
 Strict Muscle Up

Strength
Power Snatch
2RM

Conditioning

9 min AMRAP
3-6-9-12-etc
Pull Ups
Box Jump Overs

Fitness

Skills
10 mins to work on Muscle Up progressions:
 Ring Hold Top of Dip
 Ring Hold Bottom of Dip
 Seated Transitions
 Jumping Muscle Up
 Kipping Muscle UP
 Strict Muscle Up

Strength
(Hang) Power Snatch
2RM

Conditioning
9 min AMRAP
3-6-9-12-etc
(Jumping) Pull Ups
Box Jump Overs

Novice

Strength
3 Sets of:
Max Ring Hold
Rest 45s
Med Ball OH Toss x 10
Rest 45s
Plate Extensions x 10 reps
Rest 45s
Box Push x 30m
Rest 2 mins

Conditioning
9 min AMRAP
3-6-9-12-etc
Ring Rows
Box Jump Overs

Thursday
Performance

Strength
2 x Clean + Push Jerk
EMOM x 15

Conditioning
For Time:
50 T2B
*Every time you come off the bar, perform 20 walking lunges

Fitness

Strength
2 x (Hang) Clean + Push Press
EMOM x 15

Conditioning
For Time:
50 K2E
*Every time you come off the bar, perform 20 walking lunges

Novice

Strength

2 x Hang Power Clean + Push Press
EMOM x 15

Conditioning
For Time:
50 Hanging Knee Raises
*Every time you come off the bar, perform 20 walking lunges

Friday
Performance

Strength
Deadlift
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
If you have successfully completed 3 waves then add 2.5kg to every lift
WAVE 1
85% (+2.5kg) x 1 rep
85% (+2.5kg) x 2 reps
85% (+2.5kg) x 3 reps
WAVE 2
88% (+2.5kg) x 1 rep
88% (+2.5kg) x 2 reps
88% (+2.5kg) x 3 reps
WAVE 3
90% (+2.5kg) x 1 rep
90% (+2.5kg) x 2 reps
90% (+2.5kg) x 3 reps
Numbers based off recent 1RM

Accessory
Dips
3 x max reps

Conditioning
5-10-15-20-15-10-5
Wall Balls
Burpees

Fitness

Strength
Deadlift
1 x 5

Accessory
Dips
3 x 6-8 Jumping Negatives

Conditioning
5-10-15-20-15-10-5
Wall Balls
Burpees

Novice

Strength
3 Sets of:
Suitcase Deadlift x 10 reps
Rest 45s
Inch worms x 10
Rest 45s
Banded Pull apart x 20 reps
Rest 45s
DB Floor Press x 10 reps
Rest 2 mins

Conditioning
5-10-15-15-10-5
Wall Balls
Down ups

Saturday

Lifting
Snatch: work up to a heavy single, then drop back to 90% for a single, then take
90% of that snatch and do 1 snatch EMOM for 5 min.
EG; If you work up to 60kg, then drop to 54kg, then to 48kg for EMOM
Clean and Jerk: same as snatch

Conditioning
Partner AMRAP 30 Minutes: 
5 Pull Ups 
10 Push-Ups 
15 Box Jumps
*Every 4 mins do 100m Farmers Walk

*While partner 1 completes bodyweight movements
partner 2 holds plank position.

*3 burpees to be performed by each partner every time plank is broken

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