CrossFit Eglinton

Weekly Workouts

Week 11: Mar 12-18

Posted under: WOD

This week we have workouts that will challenge both your energy systems. The strength portions include single arm shoulder presses, overhead squats, and a fan favourite, barbell hip thrusters. Our WODS this week will challenge both our strength and muscular endurance. We would also like to point out that a lot of our WODs this week include prescribed weights. Having said this we want to stress that prescribed weights are not for everyone! Make the WODs challenging at your level so that you dont hurt yourself and also get a great workout. Establish consistency in your movements before adding weight or intensity! RX is what we all aim to achieve, but it will not happen without consistency in your training, sensible scaling of your workouts to achieve their desired outcomes, adequate rest and nutrition, and a dedicated strength program to increase your muscular endurance.

MON – Mar 12

Strength

Kneeling strict single arm shoulder press: 8-8-8-8
Single arm dumbbell bent over row (John Deers): 8-8-8-8

WOD

On a running clock for total reps:
60 Sec: Deadlift (225,155)
60 Sec: Push ups
45 Sec: Deadlift
45 Sec: Push ups
30 Sec: Deadlift
30 Sec: Push ups

TUE – Mar 13

Strength

Barbell Hip Thrusters: 15-15-15-15
Slow eccentric Leg raises: 15-15-15-15

WOD

1000m Row
40 Double Unders
20 Wall Balls(20/14)
2-minute Rest
—
500m Row
50 Double Unders
30 Wall Balls
2-minute Rest
—
250m Row
60 Double Unders
40 Wall Balls

WED – Mar 14

Strength

12 Minutes to establish heavy single overhead squat with pause.

WOD

30 Overhead squats (95/65)
30/25 Cal AB
5-minute Rest
—
25 Front Squats (135,95)
25/20 Cal AB
5-minute Rest
—
20 Back squats (185/135)
20/15 Cal AB

THU – Mar 15

Skills/ Drills

12 minutes to work on kipping pull ups or Toes to bar

WOD

14 minute AMRAP:
24 Single arm (R) overhead walking Lunge
24 Sit ups
24 Single arm (L) overhead wKettlebelles
24 Kettle bell swings

FRI – Mar 16

Strength

Barbell back Lunges (per leg): 5-5-5-5

WOD

7 Rounds for time:
7 Power Cleans (95/65)
7 Thrusters
7 Lateral Burpees

SAT – Mar 17

Partner WOD

100 wall balls (20/14)
80 Box Jumps (24″, 20″)
60 Deadlifts (225,135)
40 strict pull-ups
20 ManMakers

SUN – Mar 18

Strength

Build to a heaviest sled push.

WOD

3 Rounds for time:
1 lap burpee broad jumps
20 TRX row
20 Goblet squats
20 TRX knee tucks
500m row