CrossFit Eglinton

Weekly Workouts

WEEK 24 June 12- June 18

Posted under: WOD

Were incorporating some burpee penalties on some of the WOD’s this week, to further increase intensity in our workouts, as well as our overall conditioning. On Monday we have an assault bike contest to see who has the best 30 calorie time. Also Monday’s WOD is incredibly grip intensive with descending reps of toes to bar, and ascending reps of box jumps. Were also adding some jump squats on Wednesday to build explosive power in our legs, as well as develop muscular endurance for our lower body. On both Thursday and Friday our WOD is not for time, but for quality. Take this time to focus on good reps, and feel the target areas being worked. Saturday is the benchmark WOD “Filthy Fifty” and Sunday is a shorter version of “Barbara”

MONDAY – June 12

Conditioning

30 Calorie Assault Bike Contest
*guys use 1 assault bike and the ladies use the other
*do 3 burpees every second over winners time

WOD

15-1 Toes to Bar (descending reps)
1-15 Box Jump (ascending reps)

TUESDAY – June 13

Strength

Bench Press 3-2-1-1-1-1
*increasing weight
*10 TRX rows after each set of bench press

WOD

21-15-9
Push Press (95/65lbs)
Pull Ups
*every dropped set, do 5 burpees

WEDNESDAY – June 14

Strength

Back Squat 3-2-1-1-1-1
*increasing weight
*5 high box jumps after each set of squats

WOD

For time
50 Calorie Row
100 Jump Squats
*every broken set, do 5 burpees

Finisher

75 Hollow Rocks

THURSDAY – June 15

Strength

Deadlift 3-2-1-1-1-1
*increasing weight
*rest 2 mins after each set of 1
(this rest is very important for strength gain, and injury prevention)

WOD

For quality
3 Rounds
10 DB Step Ups (per leg)
1 Lap Monster Walk
10 Goblet Back Lunge (per leg)
*1 lap is gym length and back
*wod is not for time, but for quality, so make sure each rep is perfect

FRIDAY – June 16

Conditioning

In teams of two
150 Calorie Row
*opposite partner holds a plank

WOD

For quality
3 Rounds
10 TRX High Row
10 DB Front Raise
10 Incline DB Press

SATURDAY – June 17

WOD

“Filthy Fifty”
50 Box Jump
50 Jumping Pull-Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lbs bar)
50 Sit Ups
50 Wall Balls
50 Burpees
50 Double unders

SUNDAY – June 18

Strength

Strict Press 3-2-1-1-1-1
*increasing weight
*5 DB row (per arm) after each set

WOD

2 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Finisher

1.5 mins side plank each side