WORKOUTS OF THE WEEK MARCH 11TH - 18TH - Crossfit Cork

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WORKOUTS OF THE WEEK MARCH 11TH – 18TH


Posted by: Joe Barry on 11th March 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 (+5kg) then add another 2.5kg to every
lift
WAVE 1
85% (+7.5kg) x 1 rep
85% (+7.5kg) x 2 reps
85% (+7.5kg) x 3 reps
WAVE 2
88% (+7.5kg) x 1 rep
88% (+7.5kg) x 2 reps
88% (+7.5kg) x 3 reps
WAVE 3
90% (+7.5kg) x 1 rep
90% (+7.5kg) x 2 reps
90% (+7.5kg) x 3 reps
Numbers based off recent 1RM
Chin Ups
2RM

Conditioning
3 Rounds for Time:
21 Deadlift 60/45kg
15 Pull ups
9 Front Squats

Fitness

Strength
Back Squat
3 x 5
Chin Ups
3 x 5-8 Jumping Negatives

Conditioning
3 Rounds for Time:
21 Deadlift 45/30kg
15 (Jumping) Pull ups
9 Front Squats

Novice

Strength
3 Sets of:
Back Squats x 5 reps
Rest 45s
Superman Hold x 45s
Rest 45s
Pallof Press x 30 reps
Rest 45s
Box Drag x 30m
Rest 2 mins

Conditioning
3 Rounds for Time:
21 KB Deadlift
15 Ring Rows
9 Goblet Squats

Tuesday
Performance

Strength
Push Press + Push Jerk + Split Jerk
Work up to heaviest single

Conditioning
“Burpee Bonanza” dedicated to Sisky 
5 Min AMRAP
Burpees
Rest 5 mins

4 Min AMRAP
Burpee Box Jump Overs
Rest 4 mins
3 Min AMRAP Burpee Pull Ups
Rest 3 mins
2 Min AMRAP
Burpees

Fitness

Strength
Push Press + Split Jerk
Work up to heaviest single

Conditioning
“Burpee Bonanza” dedicated to Sisky 
5 Min AMRAP
Burpees
Rest 5 mins
4 Min AMRAP
Burpee Box Jump Overs
Rest 4 mins
3 Min AMRAP Burpee Pull Ups
Rest 3 mins
2 Min AMRAP
Burpees

Novice

Strength
3 Sets of:
Strict Press x 5 reps
Rest 45s
Hollow Hold x 45s
Rest 45s
Banded Pull Aparts x 30 reps

Rest 45s
S A Farmers Walk x 30m l/r
Rest 2 mins

Conditioning
“Burpee Bonanza” dedicated to Sisky 
5 Min AMRAP
Burpees
Rest 5 mins
4 Min AMRAP
Burpee Box Jump Overs
Rest 4 mins
3 Min AMRAP Burpee Pull Ups
Rest 3 mins
2 Min AMRAP
Burpees

Wednesday
Performance

Skills
10 mins to work on Kipping

Strength
Power Snatch
2RM

Conditioning
For Time:
200 Russian Swings
Every time you stop, perform
15 Situps

30 Double Unders

Fitness

Skills
10 mins to work on Kipping

Strength
(Hang) Power Snatch
2RM

Conditioning
For Time:
150 Russian Swings
Every time you stop, perform
15 Situps
30 Double Unders (or 90 SS)

Novice

Skills
10 mins to work on Kipping

Strength
(Hang) Power Snatch
2RM

Conditioning
For Time:
100 Russian Swings
Every time you stop, perform
15 Situps
90 Single Skips

Thursday
Performance

Strength
Back Rack Reverse Lunges
3 x 6

Conditioning
FGB, Strongman
45/15 work/rest
Tyre Flips
Sledgehammer Strikes
DBall (and human) over Jerk Blocks
Heavy Box Push
Russian Twist
Rest

Fitness

Strength
Back Rack Reverse Lunges
3 x 6
Dips
3 x 5-8 Jumping Negatives

Conditioning
FGB, Strongman
45/15 work/rest
Tyre Flips
Sledgehammer Strikes
DBall (and human) over Jerk Blocks
Heavy Box Push
Russian Twist
Rest

Novice

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

Conditioning
FGB, Strongman
45/15 work/rest
Tyre Flips
Sledgehammer Strikes
DBall (and human) over Jerk Blocks
Heavy Box Push
Russian Twist
Rest

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 (+5kg) then add another 2.5kg to every
lift
WAVE 1
85% (+7.5kg) x 1 rep
85% (+7.5kg) x 2 reps
85% (+7.5kg) x 3 reps
WAVE 2
88% (+7.5kg) x 1 rep
88% (+7.5kg) x 2 reps
88% (+7.5kg) x 3 reps
WAVE 3
90% (+7.5kg) x 1 rep
90% (+7.5kg) x 2 reps
90% (+7.5kg) x 3 reps

Numbers based off recent 1RM

Accessory
Warm Up required movements for 19.4

Conditioning
CrossFit Open 19.4

Fitness

Strength
Deadlift
1 x 5

Accessory
Warm Up required movements for 19.4

Conditioning
CrossFit Open 19.4

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 19.4

Saturday

Lifting
Snatch
10 rounds – Every 2 minutes, perform:
1 x Snatch + 2 x Hang Snatch (Work up to a max for the day)
C&J
10 rounds, every 2:30 minutes, perform:
1 x Clean + 1 x Hang Clean + 2 x Jerk (Work up to a max for the day)

Conditioning
CrossFit Open 19.4

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