WORKOUTS OF THE WEEK NOV 12TH - 18TH - Crossfit Cork

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WORKOUTS OF THE WEEK NOV 12TH – 18TH


Posted by: Joe Barry on 12th November 2018

Monday
Performance

Strength
Back Squat
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5
85% x 5+

Accessory
Chin Ups
3 x max reps
Hollow Rocks
3 x 20

Conditioning
“Run KB Run”
Run 800m
21 Russian Swings 32/24kg
21 Goblet Squats
Run 400m
15 Russian Swings
15 Goblet Squats
Run 200m
9 Russian Swings
9 Goblet Squats

Fitness

Strength
Back Squat
3 x 5

Accessory
Chin Ups
3 x 5-8 Jumping Negatives
Hollow Rocks
3 x 20

Conditioning
“Run KB Run”
Run 800m
21 Russian Swings 24/16kg
21 Goblet Squats
Run 400m
15 Russian Swings
15 Goblet Squats
Run 200m
9 Russian Swings
9 Goblet Squats

Novice

Strength
3 Sets of:
Back Squats x 5 reps
Rest 45s
Pistin Press x 12 reps
Rest 45s
Ring Rows x 12
Rest 45s
Side Plank x 30-40s l/r
Rest 2 mins

Conditioning
“Run KB Run”
Run 400m
15 Russian Swings
15 Goblet Squats
Run 300m
12 Russian Swings
12 Goblet Squats
Run 200m

9 Russian Swings
9 Goblet Squats

Tuesday
Performance

Strength
Push Press
2, 2, 2, 2, 2
Increase weight across all sets from last week

Conditioning
7 Min AMRAP
14 Burpees
7 Power Cleans 60/45kg
Rest 4 mins…
7 Min AMRAP
35 Double-Unders
7 HSPU
Rest 4 mins…
C) AMRAP 7 Minutes:
Meters Rowed

Fitness

Strength
Push Press
2, 2, 2, 2, 2
Increase weight across all sets from last week

Conditioning
7 Min AMRAP
14 Burpees
7 Power Cleans
Rest 4 mins…
7 Min AMRAP
35 Double-Unders
7 Pike Push Ups
Rest 4 mins…
C) AMRAP 7 Minutes:
Meters Rowed

Novice

Strength
3 Sets of:
Suitcase Deadlift x 10 reps (5l/r)
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Superman Hold x 30-40s
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
7 Min AMRAP
10 Down Ups
10 DB Power Cleans
Rest 4 mins…
7 Min AMRAP
70 Single Skips
7 Seated DB Press
Rest 4 mins…
C) AMRAP 7 Minutes:
Meters Rowed

Wednesday
Performance

Complex
10 reps of each movement before moving to the next:
RDL
Bent Over row
Strict Press
Reverse Lunge (5l/r)
Back Squat
3 Sets, rest as needed between sets

Quality of Movement
5 Rounds Not for Time or 20 Minutes:
16 S.A. DB Rows (8l/r)
16 S.A. Half-Kneeling DB Presses
30s L-Sit (accumulate)

Fitness

Complex
10 reps of each movement before moving to the next:
RDL
Bent Over row
Strict Press
Reverse Lunge (5l/r)
Back Squat
3 Sets, rest as needed between sets

Quality of Movement
5 Rounds Not for Time or 20 Minutes:
16 S.A. DB Rows (8l/r)
16 S.A. Half-Kneeling DB Presses
30s L-Sit (accumulate)

Novice

Complex
10 reps of each movement before moving to the next:
RDL
Bent Over row
Strict Press
Reverse Lunge (5l/r)
Back Squat
3 Sets, rest as needed between sets

Quality of Movement
5 Rounds Not for Time or 20 Minutes:
16 S.A. DB Rows (8l/r)
16 S.A. Half-Kneeling DB Presses
30s Knee Raise Hold (accumulate)

Thursday
Performance

Strength
Front Squat
*ADD 2.5KG TO YOUR TRAINING MAX*
65% x 5
75% x 5
85% x 5+

Floor Press
*ADD 2.5KG TO YOUR TRAINING MAX*

65% x 5
75% x 5
85% x 5+

Conditioning
Death by Shuttles Sprints (over & back = 1)

Fitness

Strength
Front Squat
3 x 5
Floor Press
3 x 5

Conditioning
Death by Shuttles Sprints (over & back = 1)

Novice

Strength
3 Sets of:
Goblet Squats x 8 reps
Rest 45s
Push Ups x 10 reps (use a box if necessary)
Rest 45s
Box Push x 30m
Rest 45s
Box Pull x 30m
Rest 2 mins

Conditioning

Death by Shuttles Sprints (over & back = 1)

Friday
Performance

Strength
Power Clean
2, 2, 2, 2, 2
Increase weight across all sets from last week

Accessory
Dips
3 x max reps
L Sit
3 x max holds

Conditioning
20 min AMRAP
20 Thrusters 60/45kg
20 Pull-Ups
20 Burpees Over the Barbell

Fitness

Strength
Power Clean
2, 2, 2, 2, 2
Increase weight across all sets from last week

Accessory

Dips
3 x 5-8 Jumping Negatives.
L Sit
3 x max holds

Conditioning
20 min AMRAP
20 Thrusters
20 (Jumping) Pull-Ups
20 Burpees Over the Barbell

Novice

Strength
3 Sets of:
KB Deadlift x 8 reps
Rest 45s
Plank x 30-45s
Rest 45s
Supine Grip H Row x 8 reps
Rest 45s
Russian Twist x 12 reps
Rest 2 mins

Conditioning
20 min AMRAP
20 DB Thrusters
20 Ring Rows
20 Down ups
*Rest 1 min between rounds

Saturday

Lifting
Snatch: work up to (70%x1, 75%x1, 80%x1) 3 waves

Clean and Jerk: work up to (70%x1, 75%x1, 80%x1) 3 waves

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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