CrossFit Eglinton

Weekly Workouts

Week 18: Apr 30 – May 6

Posted under: WOD

This week we will be attempting some unique strength movements that require mindful repetitions to ensure safety, but also because they are newer to some, such as the Russian step up using a barbell. Here are some movement points: Keep the hips level as you step up. Attempt to use the front leg predominantly and avoid pushing off the back legs excessively. Stand tall at the top and raise the knee high. That is just one example of a strength movement this week. As far as the WODs we have (yet again) great variety from a variation of a mini-Murph on Tuesday, to a burpee box jump EMOM on Thursday. Please come rested and mobilized for the classes and as always have a great time!!

MON – Apr 30

Strength

Barbell Russian Step ups (per leg) 10-10-10-10
Goblet squat (1/3 Body weight) 20-20-20-20
Rest 2-minutes after each set

WOD

15-minute AMRAP
1,2,3,4,5,….
Goblet squat 1/3 body weight
Push press

TUE – May 1

Strength

Single arm landmine kneeling shoulder press (per arm): 10-10-10-10
Deficit push-ups: 10-10-10-10

WOD

Split mini-Murph Benchmark Workout

400m run
50 pull-ups
50 push ups
50 Squats
400m run
50 pull-ups
50 push ups
50 squats
400m run

WED – May 2

Strength

Barbell Glute Bridge (focus on heavy!) 10-10-10-10
Partner assisted Nordic hamstring curls 10-10-10-10
* 1/2 lap of crab walks after each set then rest 2 minutes.

WOD

24 minute EMOM
1-50 Double unders/100 Single unders
2-10 tricep dips
3-10 pull ups

THU – May 3

Strength

E2MOM x12
5 Back squat pause (3sec)

WOD

3 Rounds
AMRAP 4
On the 0:00 – 5 Burpee Box Jump Overs (24/20)
On the 1:00 – 5 Burpee Box Jump Overs (24/20)
On the 2:00 – 5 Burpee Box Jump Overs (24/20)
On the 3:00 – 5 Burpee Box Jump Overs (24/20)

FRI – May 4

Strength

Good Mornings: 10-10-10-10
* Complete a lap of a heavy trap bar farmer carry after each set.

WOD

3 rounds
Eazy bar curls palm facing down 15-15-15-15
Polequin shoulder complex 10-10-10-10
Banded floor skull crushers 10-10-10-10

SAT – May 5

Partner WOD

Teams of 3. Divide work evenly!
2 rounds
120 cal row (switch every 20 cal)
90 kettlebell swings
60 pull-ups
30 wall balls
15 burpees

SUN – May 6

Strength

Australian pull ups 10-10-10-10
John Deers (per arm) 10-10-10-10
Bungie SA reverse fly 10-10-10-10

WOD

AMRAP 18:
21/15 Calorie Row/AB
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand-Release Push-ups