CrossFit Eglinton

Weekly Workouts

Week 24: June 11 – 17

Posted under: WOD

This week right off the bat we are tackling our Overhead Squats. The most challenging of the squats because it is very demanding in terms of mobility. A few of the biggest challenges for people are heels coming off the floor, arms not extended in the overhead position or the bar is positioned in front rather than over top and finally not reaching full depth. We will work on these limitations in between our sets. So please come prepared to pinpoint what your specific limitations are and let’s try to improve. Also lined up for the rest of the week we have some fun and interesting WODS such as EMOMs, RFT and a partner WOD. Hope to see you all this week!

MON – Jun 11

Strength

Overhead squats: 10-10-10-10
* Work on movement specific mobility limitations for your overhead squats.

WOD

20-minute EMOM:
Min 1: 6 Atomic push-ups
min 2: 8 burpees
min 3: 10/12 Cal AB
min 4: 12 Overhead squats (95/65)

TUE – Jun 12

Strength

Seated Z-press: 10-10-10-10
Bent over DB row: 10-10-10-10

WOD

Every 5 minutes for 25 minutes:
400/300M row
9 Deadlifts
6 Heavy DB push press
3 strict pull ups

WED – Jun 13

Conditioning

6 rounds for time:
24 air squats
24 push ups
24 walking lunges
400m run

THU – Jun 14

Strength

Hip thrusters: 15-15-15-15
* Perform crab walks after each set.

WOD

18 min ascending ladder:
3,6,9,12,etc…
Man makers
Kettlebell swings
V-sit

FRI – Jun 15

Partner WOD

For time:
30 Thrusters (115/75)
50 Box Jumps (30/24)
75 Deadlifts (135/95)
2 mile AB (together)
75 Deadlifts (135/95)
50 Box Jumps (30/24)
30 Thrusters (115/75)
* One partner works at a time!

SAT – Jun 16

Starter

Back squat: 100 reps in least amount of sets. (135/95)
* Every broken set must do 1 lap sled pushes at end of class.

WOD

Circuit A
As many rounds as possible in 7 minutes of:
• 10 Goblet Squats
• 20 Sit-ups
Rest 3 minutes, then…
Circuit B
As many rounds as possible in 7 minutes of:
• 10 Push Press
• 20 Row Calories
Rest 3 minutes, then…
Circuit C
As many rounds as possible in 7 minutes of:
• 10 Assault Calories
• 20 Kettlebell Swings

SUN – Jun 17

WOD

2 rounds for time:
60 Burpees
50 T2B
40 Wall Balls (20/14)
30 Pistol squats (total)
20 cal row