WORKOUTS OF THE WEEK FEB 4TH - 10TH - Crossfit Cork

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WORKOUTS OF THE WEEK FEB 4TH – 10TH


Posted by: Joe Barry on 4th 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
Pull Ups
3 x Max Reps

Conditioning
Death by
1 min to complete 6 Wall Balls + 6 Burpees
Rest 30s
1 min to complete 6 Wall Balls + 6 Burpees
Rest 30s
1 min to complete 7 Wall Balls + 7 Burpees
Rest 30s
1 min to complete 7 Wall Balls + 7 Burpees
Rest 30s
1 min to complete 8 Wall Balls + 8 Burpees
Rest 30s
Etc til failure…
Fitness

Strength

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

Conditioning
Death by
1 min to complete 6 Wall Balls + 6 Burpees
Rest 30s
1 min to complete 6 Wall Balls + 6 Burpees
Rest 30s
1 min to complete 7 Wall Balls + 7 Burpees
Rest 30s
1 min to complete 7 Wall Balls + 7 Burpees
Rest 30s
1 min to complete 8 Wall Balls + 8 Burpees
Rest 30s
Etc til failure…

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
L Sit Press x 10 reps
Rest 45s
Ring Rows x 10
Rest 45s
Plank x 45s
Rest 2 mins

Conditioning
Death by
1 min to complete 6 Wall Balls + 6 Burpees
Rest 30s
1 min to complete 6 Wall Balls + 6 Burpees
Rest 30s
1 min to complete 7 Wall Balls + 7 Burpees
Rest 30s
1 min to complete 7 Wall Balls + 7 Burpees
Rest 30s
1 min to complete 8 Wall Balls + 8 Burpees

Rest 30s
Etc til failure…

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
3 sets for Max reps/cals of:
1 min of T2B
1 min of DB GTO
1 min of Cals
Rest 1 min between sets

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
3 sets for Max reps/cals of:
1 min of K2E
1 min of DB GTO
1 min of Cals
Rest 1 min between sets

Novice

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
3 sets for Max reps/cals of:
1 min of Knee Raises
1 min of DB GTO
1 min of Cals
Rest 1 min between sets

Wednesday
Performance

Power
Partner Banded Sprints
Sled Pull

Conditioning
18 Min AMRAP
4-8-12-16-…..
Shuttle Runs
Box Jumps
Lunges

Fitness

Power
Partner Banded Sprints
Sled Pull

Conditioning
18 Min AMRAP
4-8-12-16-…..
Shuttle Runs
Box Jumps
Lunges

Novice

Power
Partner Banded Sprints
Sled Pull

Conditioning
18 Min AMRAP
4-8-12-16-…..
Shuttle Runs
Box Jumps
Lunges

Thursday
Performance

Strength
3 x Clean + Push Jerk
EMOM x 15

Conditioning
10 Min AMRAP
Bear Complex 50/35kg
Each time the bar stops moving, complete 5 burpees

Fitness

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

Conditioning
10 Min AMRAP
Bear Complex 40/30kg
Each time the bar stops moving, complete 5 burpees

Novice

Strength
3 x Hang Power Clean + Push Press
EMOM x 15

Conditioning
10 Min AMRAP
DB Bear Complex
Each time the bar stops moving, complete 5 burpees

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
Renegage Row
3 x 10

Conditioning

21-15-9
Deadlift 60/45kg
Floor Press
Floor Wipers

Fitness

Strength
Deadlift
1 x 5

Accessory
Renegage Row
3 x 10

Conditioning
21-15-9
Deadlift 45/30kg
Floor Press
Floor Wipers

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Hollow Hold x 30s
Rest 45s
Banded Pull apart x 20 reps
Rest 45s
Renegade Row x 10 reps
Rest 2 mins

Conditioning
21-15-9
DB Deadlift
DB Floor Press

Sit Ups

Saturday

Lifting
Snatch Balance: Work up to a heavy single

3 Position Clean (floor, hang, high hang):
(60%x1+1+1, 65%x1+1+1, 70%x1+1+1) x 2 waves

Behind the Neck Jerk + Jerk: 1+1 X 5 SETS.

Conditioning
Team Workout

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