WORKOUTS OF THE WEEK FEB 25TH - MAR 3RD - Crossfit Cork

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WORKOUTS OF THE WEEK FEB 25TH – MAR 3RD


Posted by: Joe Barry on 25th 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
Chin Ups
3 x Max Reps

Conditioning
E4MOM for 16 mins
30 Wall Balls
20 Burpees
Run 200m

Fitness

Strength
Back Squat
3 x 5 (Drop back 10kg from last week)
Chin Ups
3 x 5-8 Jumping Negatives

Conditioning
E4MOM for 16 mins
25 Wall Balls
15 Burpees
Run 200m

Novice

Strength
3 Sets of:
Back Squats x 5 reps
Rest 45s
Piston Press x 10 reps
Rest 45s
Ring Rows x 10
Rest 45s
Pallof Press x 20
Rest 2 mins

Conditioning
E4MOM for 16 mins
20 Wall Balls
10 Down Ups
Run 200m

Tuesday
Performance

Strength
KB Complex
3 Working sets of:
5 x S.A. KB swing
5 x S.A. Bent Over Row
5 x Front Rack Squat
5 x S.A. Press
Kettlebell Hot Potato – 30 seconds

Do all of your reps on 1 side before switching the KB to the other hand and repeating
the complex

Conditioning
In Teams of 2,
12 min AMRAP
60 Jumping lunge
40 KB Swing 32/20Kg
20 Push Ups
10 Pull ups

Fitness

Strength
KB Complex
3 Working sets of:
5 x S.A. KB swing
5 x S.A. Bent Over Row
5 x Front Rack Squat
5 x S.A. Press
Kettlebell Hot Potato – 30 seconds

Do all of your reps on 1 side before switching the KB to the other hand and repeating
the complex

Conditioning
In Teams of 2,
12 min AMRAP
60 Jumping lunge
40 KB Swing 24/16kg
20 Push Ups
10 Pull ups

Novice

Strength
KB Complex

3 Working sets of:
5 x S.A. KB swing
5 x S.A. Bent Over Row
5 x Goblet Squat
5 x S.A. Push Press
Kettlebell Hot Potato – 30 seconds

Do all of your reps on 1 side before switching the KB to the other hand and repeating
the complex

Conditioning
In Teams of 2,
12 min AMRAP
40 Lunges
30 KB Swing 16/12kg
20 Push Ups
10 Ring Rows

Wednesday
Performance

Strength
Power Snatch x 2 @70%
EMOM 10 min

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps
10 Push Press 50/35kg

Rest 2 mins between sets, and complete a total of 4 sets for max reps. Start with
Box Jumps each round.

Fitness

Strength
(Hang) Power Snatch x 2 @70%
EMOM 10 min

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps
10 Push Press 40/30kg

Rest 2 mins between sets, and complete a total of 4 sets for max reps. Start with
Box Jumps each round.

Novice

Strength
Snatch High Pull
EMOM 10 min

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
8 Box Jumps
8 DB Push Press

Rest 2 mins between sets, and complete a total of 4 sets for max reps. Start with
Box Jumps each round.

Thursday
Performance

Strength
Back Rack Lunges
3 x 6 l/r

Conditioning
Complete 6 rounds for time:
7 Russian Swing 32/24kg
21 Double Unders
20m Bear Crawl Shuttle (Length of mats and back)

Fitness

Strength
Back Rack Lunges

3 x 6 l/r

Conditioning
Complete 6 rounds for time:
7 Russian Swing 24/16kg
21 Double Unders (42 Singles)
20m Bear Crawl Shuttle (Length of mats and back)

Novice

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

Conditioning
Complete 5 rounds for time:
7 Russian Swings
42 Single Skips
20m Bear Crawl Shuttle (Length of mats and back)

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
Dragon Flags 3 x 12

Conditioning

21-15-9

Hang Clean 60/45kg

C2B

Fitness

Strength
Deadlift
1 x 5 (Drop back 10kg from last week)

Accessory
Dragon Flags 3 x 8

Conditioning

21-15-9

Hang Clean 50/35kg

Pull ups

Novice

Strength
3 Sets of:
KB Deadlift x 10 reps
Rest 45s
Hanging Knee Raises x 15
Rest 45s
Farmers Walk x 30m
Rest 45s
Banded Pull Aparts x 20 reps
Rest 2 mins

Conditioning

15-12-9

DB Hang Clean 

Banded Pull up

Saturday

Lifting
Over head squat: Build to your heaviest triple

Pause front squat: 5 x 1 (3 second pause)

Pause Jerk: Build up in sets of 3 to 70% (3 second pause)

Conditioning
CrossFit Open 19.2

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