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Workouts for the Week: 02 May 2016

CrossFit Cork Birthday Celebration

Help us celebrate

CrossFit Corks 8th Birthday

with the annual 300 workout on Friday 13th May at 18:00 followed by movies!

Members to bring food, snacks and drinks* (and judging by how cold the gym can get, also some blankets!).

This is a great opportunity to complete a legendary workout with a great community cheering you on.

*beers and junk food allowed 🙂

 Workouts for the Week:  02 May 2016

This week marks the start of a new 8 week training cycle.  There will be a focus on core and body control which will help everyone progress movements such as kipping, handstand push ups and muscle ups.  It’s important to choose the appropriate scaling to get the most progression out of this block.  There will also be progression through some of the big lifts: squatting, deadlifting and pressing.

 

With the start of the new cycle, this is the ideal time to start setting some goals.  You need to know where you want to go in order to get there!!  Have a look at this article if you’re interested in learning a bit more about goal setting. Or if you want to be inspired about continuing to pursue goals when they just seem unachievable, have a look at this TED talk.

 

Monday 02 May 2016

A reminder that the gym will be open for class at 10:00, 16:30 and 17:30 today due to the Bank Holiday.

Strength and Skill

Squat 3×5

Floor Press 3×5

3 sets L-sit progression

 

Conditioning

8 min AMRAP
3 Power Snatch
6 Box Jump
8 Supine Ring Rows

Tuesday 03 May 2016

Strength and Skill

Handstand Progressions

Hollow Rocks and Arches 3 x 15-20 second hold

 

Conditioning

Partner Workout
 P1 works while P2 rests
20 Rounds (10 rounds each)
20 Double unders
10 Reverse lunge
5 Push up

Wednesday 04 May 2016

Strength and Skill

Deadlift 3×5

Max Pull ups

RKC planks and side planks 2 x 30 sec

 

Conditioning

3 Rounds
Run 400m
21 Wall Balls

Thursday 05 May 2016

Strength and Skill

Turkish Get Up

Pallof press 3 x 20-30 secs

 

Conditioning

EMOM for 4 rounds

Minute 1:  16/12 Calorie row

Minute 2:  20 Russian Swings

Minute 3:  15 Burpees

Minute 4:  10 Reverse ball toss

Minute 5:  Rest

 

Friday 06 May 2016

Strength and Skill

Preparation for conditioning

 

Conditioning

Bear Complex:

5 Rounds of 7 sets:

Power clean

Front Squat

Push Press

Back Squat

Behind the neck Press

 

Saturday 07 May 2016

Olympic lifting class starts at 10:00 on Saturday.  Its a great opportunity to see your Olympic lifting numbers increase and get comfortable moving more mass.  It’s open to all members and skill levels, so drop in to start seeing your only lifting numbers increase.

 

For those of you interested in getting a longer conditioning and accessory work session in, the conditioning class at 11:00 will be right up your street.  Get your sweat on in some great company with some challenging workouts.

Sunday 08 May 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past week with some foam rolling or mobility work.  Alternatively you can take the opportunity to do some conditioning.  The class is open to all members and is suitable for all levels!

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