WORKOUTS OF THE WEEK JAN 7TH - 13TH - Crossfit Cork

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WORKOUTS OF THE WEEK JAN 7TH – 13TH


Posted by: Joe Barry on 7th January 2019

Monday
Performance

Strength
Back Squat
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
WAVE 1
85% x 1 rep
85% x 2 reps
85% x 3 reps
WAVE 2
88% x 1 rep
88% x 2 reps
88% x 3 reps
WAVE 3
90% x 1 rep
90% x 2 reps
90% x 3 reps
Numbers based off recent 1RM
s

Conditioning
For Time: 
50 Wall Balls 
40 Russian Swings 32/24kg 
30 Burpees 
20 Pull-Ups

Fitness

Strength
Back Squat
3 x 5
Pull Ups
3 x Max Reps Weighted
3 x 15 Hollow Rocks

Conditioning
For Time: 
50 Wall Balls 
40 Russian Swings 24/16kg 
30 Burpees 
20 (Jumping) Pull-Ups

Novice

Strength
3 Sets of:
Goblet Squats x 10 reps
Rest 45s
Seated DB Press x 8 reps
Rest 45s
Ring Rows x 10
Rest 45s
Side Plank x 30s l/r
Rest 2 mins

Conditioning
For Time: 
40 Wall Balls 
30 Russian Swings
20 Down Ups 
10 Ring Rows

Tuesday
Performance

Skills
15 mins to work on handstand progressions:

 Headstand
 Handstand
 Freestanding Handstand
 Pike Push Ups
 Kipping HSPU
 Strict HSPU

Strength
Power Clean
2RM

Conditioning
3 Rounds for Time:
400m Run
12 Box Jumps
12 HSPU

Fitness

Strength
(Hang) Power Clean
2RM

Conditioning
3 Rounds for Time:
400m Run
12 Box Jumps
12 Pike Push Ups

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
Bear Crawls x 30m
Rest 2 mins

Conditioning
3 Rounds for Time:
300m Run
10 Step Ups
10 (Box) Push Ups

Wednesday
Performance

KB Complex
4 rounds, rest as needed between rounds, find your max weight:
12 Step Ups with KB in Front Rack
12 Kettlebell Swings
12 Russian Twists

Conditioning
Partner WOD 
21 min AMRAP
In teams of 2 with one partner working at a time, alternate full rounds of… 
7 Toes-to-Bars 
7 Burpees
1 Bear Crawl (over and back)

Fitness

KB Complex
4 rounds, rest as needed between rounds, find your max weight:
12 Step Ups with KB in Suitcase Hold
12 Kettlebell Swings
12 Russian Twists

Conditioning
Partner WOD 
21 min AMRAP
In teams of 2 with one partner working at a time, alternate full rounds of… 
7 K2E 
7 Burpees
1 Bear Crawl (over and back)

Novice

KB Complex
4 rounds, rest as needed between rounds, find your max weight:
12 Step Ups with KB
12 Kettlebell Swings
12 Russian Twists

Conditioning
Partner WOD 
21 min AMRAP
In teams of 2 with one partner working at a time, alternate full rounds of… 
7 Hanging Knee raises 
7 Down ups
1 Bear Crawl (over and back)

Thursday
Performance

Strength

Every minute on the minute x 10: 
High Hang Clean + Jerk

Conditioning

For Time:
30 Renegade Row Man-Makers

Fitness

Strength

Every minute on the minute x 10: 
High Hang Clean + Jerk

Conditioning
For Time:
30 Renegade Row Man-Makers

Novice

Strength

Every minute on the minute x 10: 
DB Hang Power Clean x3 + Push Press x1

Conditioning
For Time:
30 Man-Makers

Friday

Performance

Strength
Deadlift
Ride the wave until failure. If you finish wave 3, continue to wave 4 @ 92%
WAVE 1
85% x 1 rep
85% x 2 reps
85% x 3 reps
WAVE 2
88% x 1 rep
88% x 2 reps
88% x 3 reps
WAVE 3
90% x 1 rep
90% x 2 reps
90% x 3 reps
Numbers based off 1RM

Accessory
DB Bench Press
3 x 12

Conditioning
Complete 5 rounds:
3 Power Snatches 60/45kg
8 Lateral Burpees over Bar
Max Reps Chin Ups
Rest 1 min between rounds

Fitness

Strength
Deadlift
1 x 5

Accessory

DB Bench Press
3 x 12

Conditioning
Complete 5 rounds:
3 Power Clean 50/35kg
8 Lateral Burpees over Bar
Max Reps (Jumping) Chin Ups
Rest 1 min between rounds

Novice

Strength
3 Sets of:
KB Deadlift x 10 reps
Rest 45s
Plank x 30-45s
Rest 45s
Supine Grip H Row x 10 reps
Rest 45s
DB Floor Press x 10 reps
Rest 2 mins

Conditioning
Complete 4 rounds:
8 KB Swings
8 Lateral Burpees over KB
Max Reps Ring Rows
Rest 1 min between rounds

Saturday

Lifting
3 pos. Snatch (1x high hang + 1x hang + 1x floor): Work up to a max for the day
3 pos. Clean (1x high hang + 1x hang + 1x floor): Work up to a max for the day

Conditioning

Team Workout!!!!!

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