CrossFit Eglinton

Weekly Workouts

Week 1: Jan 3-6

Happy New Year Everyone! Hope everyone is ready to tackle the new year with the SXS fitness Family. We have some great programs in store for you this week (a short week) to help kick off your 2019 fitness goals. Thursday we have someone functional strength to ease into your routine which includes some fun movements such as farmer carries and snatch grip Romanian deadlifts. Friday we attempt a heavy front squat therefor please ensure proper warm up to increase mobility and reduce the likelihood of injury. Saturday we have 4 x 6-minute Amraps sure to get your heart pumping. We finish off the week with an amrap ladder with deadlifts and a core finisher.


THU – Jan 3

Strength

Circuit A
Russian step ups: (heavy DB or more advanced can attempt with barbell) 10-10-10-10 (per leg)
Barbell Roll outs: 10-10-10-10
Ring dips: 10-10-10-10

Circuit B
1 lap Farmer walks: (1 arm OH and 1 arm suitcase carry) 1-1-1-1
Snatch grip Romanian Deadlift: 10-10-10-10
Max Time ring “L” sit (advanced!) or hanging “L” sit hold


FRI – Jan 4

Strength

Every minute, on the minute, for 5 minutes:
Front Squat
– Set 1 – 2 reps @ 60%
– Set 2 – 2 reps @ 65%
– Set 3 – 2 reps @ 70%
– Set 4 – 1 rep @ 75%
– Set 5 – 1 rep @ 80%
Rest 3 minutes

Every two minutes, for 10 minutes (5 sets):
Front Squat
– Set 6 – 85% x 1 rep
– Set 7 – 85-90% x 1 rep
– Set 8 – 90+% x 1 rep
– Set 9 – 90+% x 1 rep
– Set 10 – 90+% x 1 rep

WOD

30sec ON: 1 minute OFF x3 for Each movement
CTB / Pull-ups
HSPU
Ring Dips
2 minutes rest in between each movement


SAT – Jan 5

WOD

6-minute AMRAP 1
10/7 cal AB
5 devil press (50/35)
– 3-minute rest

6-minute AMRAP 2
15 Med ball situps
10 wall balls
– 3-minute rest

6-minute AMRAP 3
10 box jump overs
5 atomic push ups
– 3-minute rest

6-minute AMRAP 4
15 dragon flags
10 pull-ups


SUN – Jan 6

Strength

Power cleans: 5-5-5-5
* Rest and mobilize between sets.

WOD

AMRAP 12-minutes
2-2,4-4,6-6,….
Deadlift
Burpees over the Bar

Finisher

Tabata 4 Rounds
Plank
Hollow hold
Superman
V-Sits