CrossFit Eglinton

Weekly Workouts

WEEK 2: Jan 9-15

This week we will work on our handstand push up technique, as well as our double unders and one arm snatch. We also have our strength component doing 3 reps in the back squat, bench press, and strict press. On Sunday we have a hero workout in “Murph” but modifying it to a 2 mile row instead of the run; and for those that are new, we’ll have some modifications/scales for that particular workout.

MONDAY – Jan 9

Strength

Back Squat 3-3-3-3
(If you know your 1 rep max, these sets should be done at 85% of your 1 rep max)

WOD

EMOM 12
Odd Mins 12 Front Squats (135/95lbs)
Even Mins 12 Box Jumps

Finisher

3 Rounds:
20 Sit Ups
20 Hollow Rocks


TUESDAY – Jan 10

Strength

5 Rounds
Max Reps Power Clean and Press (115/75lbs)
*rest 2 mins between each set

Technique

Handstand Push Up

WOD

AMRAP 8
2 Heavy Power Clean
2 Handstand Push Up
*increasing reps every round 2,4,6,8,10 etc..

Finisher

3 Rounds
6-8 Strict Pull Ups


WEDNESDAY – Jan 11

Technique

Double Unders
One Arm Snatch

Conditioning

5 Rounds
350M Row
50 Double Unders

WOD

For time
3-6-9-6-3
Heavy Deadlift
One Arm Snatch (50/30lbs)


THURSDAY – Jan 12

Strength

Bench Press 3-3-3-3

WOD

For time
80 Thrusters (95/65lbs)
*every broken set do 10 burpees


FRIDAY – Jan 13

Conditioning

In teams of two complete
100 Calorie Row
100 Calorie Assault Bike
*divide work evenly
*opposite partner holds a plank

Technique

Turkish Get Ups

WOD

For time
20 Turkish Get Ups per arm


SATURDAY – Jan 14

Strength

Strict Press 3-3-3-3

Technique

Double Unders

WOD

3 Rounds
20 KB Swings
20 Toes to Bar
50 Double Unders


SUNDAY – Jan 15

Technique

Kipping Pull Up

WOD

1600M Row
100 Pull Ups
200 Push Ups
300 Air Squats
1600M Row

Murph Benchmark Workout