WORKOUTS OF THE WEEK NOV 26TH - DEC 2ND - Crossfit Cork

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WORKOUTS OF THE WEEK NOV 26TH – DEC 2ND


Posted by: Joe Barry on 26th November 2018

Monday
Performance

Strength
Back Squat
75% x 5
85% x 3
95% x 1+

Accessory
Chin Ups
Weighted 2RM
Pallof Press
3 x 20 l/r

Conditioning
5 Rounds for Time
14 Alternating DB Snatches 22.5/15kg 
7 Toes-to-Bars 
200m run

Fitness

Strength
Back Squat
3 x 5

Accessory
Chin Ups
3 x 5-8 Jumping Negatives

Pallof Press
3 x 20 l/r

Conditioning
5 Rounds for Time
14 Alternating DB Snatches 15/10kg 
7 Knees to Elbow 
200m run

Novice

Strength
3 Sets of:
Back Squat x 5 reps
Rest 45s
Strict Press x 5 reps
Rest 45s
Pallof Press x 30
Rest 45s
Superman Hold x 30-40s
Rest 2 mins

Conditioning
4 Rounds for Time
14 Alternating DB Snatches
7 Hanging Knee Raise 
200m run

Tuesday
Performance

Strength
Push Press
2, 2, 2, 2, 2

Increase weight across all sets from last week

Conditioning
3 Rounds of:
4 min AMRAP
15 Wallballs
12 Power Cleans 60/45kg
9 Bar Facing Burpees
Rest 1 min
4 min AMRAP
50 Double Unders
12/9 Cals
10 C2B
Rest 1 min

Fitness

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

Conditioning
3 Rounds of:
4 min AMRAP
15 Wallballs
12 Power Cleans 50/35kg
9 Bar Facing Burpees
Rest 1 min
4 min AMRAP
50 Double Unders
12/9 Cals
10 (Jumping) Pull Ups

Rest 1 min

Novice

Strength
3 Sets of:
Deadlift x 5 reps
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Ring Rows x 10 reps
Rest 45s
Bear Crawls x 30m
Rest 2 mins

Conditioning
2 Rounds of:
4 min AMRAP
15 Wallballs
12 DB Power Cleans
9 Down Ups
Rest 1 min
4 min AMRAP
50 Single Skips
50 Mountain climbers
10 Ring Rows
Rest 1 min

Wednesday
Performance

Complex

Bear Complex 1RM
Heaviest Single Rep of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*The bear complex consists of 5 individual movements, NOT a cluster into a back thruster

Conditioning
Fight Gone Bad Strongman
Tyre flips
Sledgehammer Strikes
Heavy Box Push
Farmers Walk
Med Ball Situps

Fitness

Complex
Heaviest Single (or 3) Rep of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Conditioning
Fight Gone Bad Strongman
Tyre flips
Sledgehammer Strikes
Heavy Box Push
Farmers Walk
Med Ball Situps

Novice

Complex

Heaviest complex of:
DB Power Clean
DB Front Squat
DB Push Press
DB Front Squat
DB Push Press

Conditioning
Fight Gone Bad Strongman
Tyre flips
Sledgehammer Strikes
Heavy Box Push
Farmers Walk
Med Ball Situps

Thursday
Performance

Strength
Front Squat
75% x 5
85% x 3
95% x 1+

Floor Press
75% x 5
85% x 3
95% x 1+

Conditioning
Tabata Air Squats

immediately followed by
Tabata Push Ups

Fitness

Strength
Front Squat
3 x 5
Floor Press
3 x 5

Conditioning
Tabata Air Squats
immediately followed by
Tabata Push Ups

Novice

Strength
3 Sets of:
Front Squat x 5 reps
Rest 45s
Floor Press x 5 reps
Rest 45s
Plank x 30-40s
Rest 45s
Banded Pull aparts x 30 reps
Rest 2 mins

Conditioning
Tabata Air Squats
immediately followed by
Tabata Push Ups

Friday
Performance

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

Accessory
Dips
Weighted 2RM
L Sit
3 x max holds

Conditioning
For Time: 
21-15-9
Deadlifts 100/70kg 
Burpees over the bar

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
For Time: 
21-15-9
Deadlifts 70/45kg 
Burpees over the bar

Novice

Strength
3 Sets of:
Power Clean x 5 reps
Rest 45s
Hanging Knee Raises x 15
Rest 45s
Supine Grip H Row x 8 reps
Rest 45s
Russian Twist x 12 reps
Rest 2 mins

Conditioning
For Time: 
21-15-9
KB Deadlifts
Burpees over the KB

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

In teams of 2, 30 min AMRAP of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters 42.5/30kg
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will
either be completing the run or row. Partners will switch tasks once the
running/rowing partner returns.

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