The CrossFit Ireland blog

Winter Cycle – Week 5

MondayStrengthStrict Press5-5-5-5-5-5 Back Squat3-3-3-3-3-3 MobilityFrog Stretch TuesdaySkills1 Power Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12…

Power Cycle – Week 5

MondayStrengthEvery 2 Minutes for 30 Minutes1 Front Squat AimStrength / Focus MobilityButterfly Stretch TuesdayMetcon“ynaphipe”5 Rounds:10 Dumbbell Shoulder to Overhead 22.5/15Kg10 Toes to Bar-rest 2 minutes-5…

Winter Cycle Week 4

MondaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12 at SLOW pace MobilityUnderneath Stretch TuesdayStrength1A) Front…

Power Cycle Week 4

MondayMetcon“Ghostrider”5 Rounds2 Minute Interval10/7 Cal Assault BIke5 Squat Snatches 61/43KgAMRAP Chest to Bar Pull Ups -rest 2 minutes- AimPrecision / Recovery MobilityHalf Moon Lat StretchStraddle…

Power Cycle Week 3

MondayMetcon“Thicc Thirty”30 Box Jumps 32/24″30 Dumbbell Front Rack Lunges30 Deadlifts 125/85Kg30 Dumbbell Front Rack Lunges30 Box Jumps 32/24″ AimPosterior Chain Development / Humility MobilityCrossover/Cactus Stretch…

Strength Winter Cycle Week 3

MondaySkills1 Power Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12 at SLOW pace MobilityUnderneath Stretch TuesdayStrengthStrict…

Power Cycle Week 2

MondayMetcon“Gr-Gr-Grace”30 Power Cleans 60/40Kg30 Push Jerks 60/40Kg30 Power Clean & Push Jerks 60/40Kg AimStrength, Power, Precision MobilityCrossover/Cactus Stretch TuesdayMetcon“Echo Press”Gents30 Cal Bike/20 Cal Ski10 Wall…

Strength Winter Cycle Week 2

MondaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12 at SLOW pace MobilityUnderneath Stretch TuesdayStrength1A) Front…

Power Cycle – Week 1

MondayTeam Throwdown! TuesdayStrengthEvery 2 Minutes for 30 Minutes1 Back Squat AimStrength / Focus MobilityButterfly Stretch WednesdayMetcon“Age Group Online Qualifier 21.1”5 rounds for time:15 handstand push-ups15…

Winter Cycle (Booties & Back!)

MondaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12 at SLOW pace MobilityUnderneath Stretch TuesdayStrengthStrict Press10-10-10-10…

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