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Kev: 083 3440654 | Joe: 087 9322008

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
3 x Max Reps

Conditioning
3 Rounds of:
4 min AMRAP
12-9-6
Pull Ups
Thrusters 42.5/30kg
*Rest 2 mins between rounds

Fitness

Strength
Back Squat
3 x 5

Chin Ups
3 x 5-8 Jumping Negatives

Conditioning
3 Rounds of:
4 min AMRAP
12-9-6
(Jumping) Pull Ups
Thrusters 30/25kg
*Rest 2 mins between rounds

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
Hollow Rocks x 15
Rest 2 mins

Conditioning
3 Rounds of:
4 min AMRAP
12-9-6
Ring Rows
DB Thrusters
*Rest 2 mins between rounds

Tuesday

Performance

Skills
15 mins to work on handstand progressions:
 Headstand
 Handstand
 Freestanding Handstand
 Pike Push Ups
 Kipping HSPU
 Strict HSPU

Strength
Power Snatch
2RM

Conditioning
3 Rounds of:
5 min AMRAP
4 Burpees
8 DB Snatch 22.5/15kg
12 Situps
*Rest 1 min between rounds

Fitness

Skills
15 mins to work on handstand progressions:
 Headstand
 Handstand
 Freestanding Handstand
 Pike Push Ups
 Kipping HSPU
 Strict HSPU

Strength
(Hang) Power Snatch
2RM

Conditioning
3 Rounds of:
5 min AMRAP
4 Burpees
8 DB Snatch 15/10kg
12 Situps
*Rest 1 min between rounds

Novice

Strength
3 Sets of:
Max Pike Hold
Rest 45s
Med Ball OH Toss x 10
Rest 45s
Hanging Knee Raises x 10 reps
Rest 45s
Box Drag x 30m
Rest 2 mins

Conditioning
3 Rounds of:
5 min AMRAP
4 Down ups
8 DB Snatch
12 Situps
*Rest 1 min between rounds

Wednesday
Performance

Strength

Push/Pull/hold
5 Working Sets of:
5 Double KB Floor Press
10 Double KB Bent Over Row
Max hold Plank
*No rest between exercises, rest as needed between rounds

Conditioning
FGB Style Strongman,
3 Rounds, 1 Min per station, Rest 1 min between rounds
Tyre Flips
Cals
Sledgehammer Strikes
Box Push
Farmers Walk

Fitness

Strength
Push/Pull/hold
5 Working Sets of:
5 Double KB Floor Press
10 Double KB Bent Over Row
Max hold Plank
*No rest between exercises, rest as needed between rounds

Conditioning
FGB Style Strongman,
3 Rounds, 1 Min per station, Rest 1 min between rounds
Tyre Flips
Cals
Sledgehammer Strikes
Box Push
Farmers Walk

Novice

Strength
Push/Pull/hold
5 Working Sets of:
5 Double KB Floor Press

10 Double KB Bent Over Row
Max hold Plank
*No rest between exercises, rest as needed between rounds

Conditioning
FGB Style Strongman,
3 Rounds, 1 Min per station, Rest 1 min between rounds
Tyre Flips
Cals
Sledgehammer Strikes
Box Push
Farmers Walk

Thursday
Performance

Strength
Clean + Push Press + Jerk
EMOM x 8

Conditioning
20 min EMOM
1) 50 Double Unders
2) 15 KB Swing
3) 15 Goblet Squat
4) 15 Ring Push Ups
5) 15 DB Push Press

Fitness

Strength
Clean + Push Press + Jerk
EMOM x 8

Conditioning
20 min EMOM
1) 50 Double Unders (40s of DU Attempts)
2) 15 KB Swing
3) 15 Goblet Squat
4) 15 Push Ups
5) 15 DB Push Press

Novice

Strength
3 Sets of:
Step Ups x 10 reps
Rest 45s
Plate Entensions x 10 reps
Rest 45s
Superman Hold x 30s
Rest 45s
Bottoms ups Farmers Walk x 30m
Rest 2 mins

Conditioning
20 min EMOM
1) 50 Plate Hops
2) 15 KB Swing
3) 15 Goblet Squat
4) 15 Box Push Ups
5) 15 DB Push Press

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
Max Hold Dead Hang from bar (accumulate 5 mins)

Conditioning
3 Rounds for Time:
800m run
20 Box Jumps
40 Walking Lunges

Fitness

Strength
Deadlift
1 x 5

Accessory
Max Hold Dead Hang from bar (accumulate 5 mins)

Conditioning
3 Rounds for Time:
800m run
20 Box Jumps
40 Walking Lunges

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Pallof Press x 20
Rest 45s
Banded Pull apart x 20 reps
Rest 45s
Plank x 54s
Rest 2 mins

Conditioning
3 Rounds for Time:
400m run
20 Box Jumps
20 Walking Lunges

Saturday

Lifting
3-position Snatch: 10 rounds – Every 2 minutes:
1 x High Hang Snatch + 1 x Hang Snatch + 1 x Snatch (Work up to a max 1+1+1 for
the day)

Clean complex: 10 rounds – Every 2 minutes:
1 x Power Clean + 1 x Hang Clean (Work up to a medium-heavy 1+1 for the day)

Conditioning

In teams of 2, complete 14 rounds (7 each) for time of: 
7 Hang Snatch 45/30kg 
7 Burpees 
7 T2B

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