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

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WORKOUTS OF THE WEEK FEB 18TH – 24TH


Posted by: Joe Barry on 18th 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 (+2.5kg) then add another 2.5kg to
every lift
WAVE 1
85% (+5kg) x 1 rep
85% (+5kg) x 2 reps
85% (+5kg) x 3 reps
WAVE 2
88% (+5kg) x 1 rep
88% (+5kg) x 2 reps
88% (+5kg) x 3 reps
WAVE 3
90% (+5kg) x 1 rep
90% (+5kg) x 2 reps
90% (+5kg) x 3 reps
Numbers based off recent 1RM
Pull Ups
2RM

Conditioning
15 Min AMRAP
9 Snatch 35/25kg
9 Burpees over Bar
9 Thrusters
9 T2B

Fitness

Strength
Back Squat
3 x 5
Pull Ups

3 x 5-8 Jumping Negatives

Conditioning
15 Min AMRAP
9 DB snatch 15/10kg
9 Burpees over Bar
9 Thrusters
9 Knees 2 Elbow

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Strict Press x 5 reps
Rest 45s
Ring Rows x 10
Rest 45s
Plate Extensions x 12
Rest 2 mins

Conditioning
15 Min AMRAP
10 DB Snatch
10 Down Ups
10 DB Thrusters
10 Hanging Knee Raises

Tuesday
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 Clean
2RM

Conditioning
21-15-9
Hang Power Clean 50/35kg
Pull ups
Box Jumps

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 Clean
2RM

Conditioning
21-15-9
Hang Power Clean 40/30kg
(Jumping) Pull ups
Box Jumps
Novice

Strength
3 Sets of:

Max Ring Hold
Rest 45s
Med Ball OH Toss x 10
Rest 45s
Box Dips x 10 reps
Rest 45s
Farmers Walk x 30m
Rest 2 mins

Conditioning
21-15-9
DB Power Clean
Ring Rows
Box Jumps

Wednesday
Performance

Strength
Back Rack Lunges
3 x 8

Conditioning
In Teams of 2, For Time:
100 Cals
100 Wallballs
100 Synchro OH Lunges 15/10kg
*Divides cals/wb equally, both do 100 lunges, 50l/r

Fitness

Strength
Back Rack Lunges
3 x 8

Conditioning
In Teams of 2, For Time:
100 Cals
100 Wallballs
100 Synchro OH Lunges 10/7kg
*Divides cals/wb equally, both do 100 lunges, 50l/r

Novice

Strength
3 Sets of:
DB Lunges x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Med Ball OH Throw x 10 reps
Rest 45s
Hollow Rocks x 12 reps
Rest 2 mins

Conditioning
In Teams of 2, For Time:
80 Cals
80 Wallballs
80 Synchro Lunges
*Divides cals/wb equally, both do 100 lunges, 50l/r

Thursday
Performance

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

Conditioning
Alternating Tabata

Double Unders
Mountain climbers

Fitness

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

Conditioning
Alternating Tabata
Double Under Attempts
Mountain climbers

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Med Ball OH Throw x 10 reps
Rest 45s
Hollow Rocks x 12 reps
Rest 2 mins

Conditioning
Alternating Tabata
Single Skips
Mountain climbers

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 (+2.5kg) then add another 2.5kg to
every lift
WAVE 1
85% (+5kg) x 1 rep
85% (+5kg) x 2 reps
85% (+5kg) x 3 reps
WAVE 2
88% (+5kg) x 1 rep
88% (+5kg) x 2 reps
88% (+5kg) x 3 reps
WAVE 3
90% (+5kg) x 1 rep
90% (+5kg) x 2 reps
90% (+5kg) x 3 reps
Numbers based off recent 1RM

Accessory
Warm Up required movements for 19.1

Conditioning
CrossFit Open 19.1

Fitness

Strength
Deadlift
1 x 5

Accessory
Warm Up required movements for 19.1

Conditioning

CrossFit Open 19.1

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Hanging Knee Raises x 15
Rest 45s
Pallof Press x 20 reps
Rest 45s
Back Extensions x 10 reps
Rest 2 mins

Conditioning
CrossFit Open 19.1

Saturday

Lifting
High Hang Snatch: Work up to a medium weight for 5 singles. Speed, speed, speed
High Hang Clean & Jerk: Work up to a medium weight for 5 singles.

Conditioning
CrossFit Open 19.1

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