CrossFit Eglinton

Weekly Workouts

Week 21: May 21-27

Posted under: WOD

We hope everyone enjoyed their long weekend. We have some great workouts set up for you this week that, as usual, will help your strength and stamina. Monday in honour of the CrossFit regionals last week we are doing a version of event #5. Tuesday we tackle single sided lower body strength exercises followed by an AMRAP. Friday there is a Beach Body installment which is always a crowd pleaser, and some challenging WODs for the weekend with both a partner WOD and multi AMRAP WOD. Hope to see everyone this week fired up and ready to work!

MON – May 21

Strength / Technique

Overhead squats: 10-10-10-10
* Work on mobility in between sets to help improve specific hindrances.

WOD

Regional Event #5:
50 Push ups
50 T2B
50 cal AB
50 Dumbbell box step ups (total)
50 ft. OH walking Lunges (R)
50 ft OH walking Lunges (L)

TUE – May 22

Strength

Single leg Romanian Deadlifts: 10-10-10-10
Pistol squats: 10-10-10-10

WOD

20 minute AMRAP
10 Dead lifts
20 Sit ups
30 Hop overs

WED – May 23

Strength

Single Arm Dumbbell Push press: 5-5-5-5
Strict Pull ups: 5-5-5-5

WOD

4xE3MOM + 2 minute rest
10 Back squats (135#95)
10 Box Jumps (24#20)
Max cal row

THU – May 24

Strength

Power cleans: 5-5-5-5
* Practice double under technique after each set.

WOD

10 power cleans (135#95)
50 air squats
40 glute ham bridge
10 front squats
50 air squats
40 glute ham bridge
10 Push press
50 air squats
40 glute ham bridge

FRI – May 25

Beach Body

Part 1
10,9,8,7,6,5,4,3,2,1
Bench press
Bicep curls
Trx tricep extensions
* Hold a 30 second plank before each triplet.

Part 2
30-second max effort of each of the following:
Sit-ups
Flutter kicks
Sit-ups
Leg Raises
Sit-ups
Hello Dolly
Sit-ups
Russian twists
Sit-ups
Flutter kicks

SAT – May 26

WOD

AMRAP 10 minutes
– 12/10 Cal Bike
– 10 Box Jumps
– 8 chin ups
2:00 Rest

AMRAP 10 minutes
– 10/8 Cal Bike
– 8 Box Jump Overs
– 6 pull ups
2:00 Rest

AMRAP 10 minutes
– 8/6 Cal Bike
– 6 Burpee Box Jumps
– 3 strict weighted pull ups

SUN – May 27

Partner WOD

Teams of 3. Divide the work evenly (except run) with one athlete working at a time

Run together
1500m Row (switch every 250m)
– Then
5 rounds
30 Hand Release Pushups
45 Kettle bell swings
60 Jumping Lunges
75 Double Unders
– Then
800m Run