CrossFit Eglinton

Weekly Workouts

WEEK 25 June 19- June 25

Posted under: WOD

This week were incorporating some single arm/leg strength work to fix some deficiencies, and even out both sides of our body. On Wednesday were going to tackle a new hero WOD in “Scotty”, just a reminder as well that the prescribed weight is not mandatory, please scale the weight down to your fitness level and capability. On Saturday we have a lower body WOD, with both static movements and dynamic movements paired together, and of course just to make things a little spicier, we’ve also added some burpees. We end this week with another hero WOD in “JT”, which is all upper body work, so be prepared to feel the burn.

MONDAY – June 19

Strength

Front Squat 5-5-5
Weighted Box Step Down 8-8-8 (per leg)
*tempo squats, 5 seconds down, 5 seconds up
*tempo box step downs, slow stepping down the box, and explode off the floor

WOD

21-15-9
Sit Ups
Wall Balls
Toes to Bar

TUESDAY – June 20

Strength

Single Arm Dumbbell Press 8-8-8 (per arm)
Weighted Pull Ups 3 sets Max Reps
*2 mins break in between each set

WOD

For time
100 Weighted Push Ups
*put plate on your back for weighted push ups
*every broken set do 10 calories on the rower

Finisher

2×1 Mins TRX Plank

WEDNESDAY – June 21

Strength

Deadlift 5-5-5
Monster Walk 1 lap x 3 sets
Max Height Hurdle Jump

WOD

“Scotty”
11 Mins AMRAP
5 Deadlifts (315/225lbs)
18 Wall Balls
17 Burpees over the bar

Finisher

2×15 Dead Bugs
2x 30 second Hollow Hold

THURSDAY – June 22

Conditioning

In teams of two complete:
3 KM Row

WOD

For time
100 Single Unders
5 Laps Farmers Walk
50 Dumbbell Push Press
100 Single Unders
*1 lap is gym length and back

FRIDAY – June 23

Conditioning

2 Rounds
20 Calorie Assault Bike
20 Box Jumps

WOD

3 Rounds
25 Ball Smash
25 Wall Ball

SATURDAY – June 24

Strength

Sumo Deadlift 8-8-8
Single Leg RDL 8-8-8 (per leg)

WOD

3 Rounds
20 Front Squats (95/65lbs)
20 Jumping Lunges
20 Burpees
*2 mins break in between rounds

SUNDAY – June 25

Strength

Push Press 8-8-8
Barbell Row 8-8-8

Technique

Handstand Push Ups
Ring Dips

WOD

21-15-9
Handstand Push Ups
Ring Dips
Push Ups