CrossFit Eglinton

Weekly Workouts

Week 28: July 9-15

Posted under: WOD

Hello everyone! This week we have a great variety of programs set up for you. Monday we attempt a crossfit.com workout which is never easy. Tuesday strength portion we are playing around with different landmine variations. Wednesday we are working on deep core muscles by adding bands to your front squat and some payoff presses. Saturday we are doing a fan favourite of FILL IN THE BOX and closing off the weekend with “Barbara”.

MON – Jul 9

WOD

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
– Rest 30 seconds
30 seconds of dips
– Rest 30 seconds
30 seconds of body-weight deadlifts
– Rest 30 seconds
30 seconds of push-ups
– Rest 30 seconds

TUE – Jul 10

Strength

Land Mine shoulder press: 10-10-10-10
Landmine single leg dead lift: 10-10-10-10
Lunge landmine: 10-10-10-10

WOD

4 RFT
20 cal Assault bike
20 Weighted DB walking lunges (40/20)
20 Push press (95/65)

WED – Jul 11

Strength

Banded front squats: 10-10-10-10
Paloff press: 10-10-10-10

WOD

12-minute ladder AMRAP:
2 Plate sit up
2 Sumo Deadlift (135/95)
4 Plate Sit up
4 Sumo Deadlift
6 Sumo Deadlift
6 Sumo Deadlift
etc…

THU – Jul 12

Strength

Bench press: 5-5-3-3-1-1
* Must be spotted if choosing to test 1RM and rest 2-3 minutes between sets.

WOD

For Time:
150 squats
75 Hip Extensions
120 Squats
60 Hip Extension
90 Squats
45 Hips Extensions

FRI – Jul 13

Strength / Accessory Work

Dips: 10-10-10-10
Bicep curls: 10-10-10-10
Arnold press: 10-10-10-10

WOD

For time:
40 Cal Row
15 Box Jump-overs
30 Double kettlebell walking lunges (heavy)
15 box jump overs
20 Double kettlebell High box step ups
15 Box Jump-overs

SAT – Jul 14

WOD

Fill in the BOX!

SUN – Jul 15

BARBARA Benchmark Workout

WOD

Five rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
* Rest precisely three minutes between each round.