CrossFit Eglinton

Weekly Workouts

WEEK 3: Jan 16-22

Posted under: WOD

Amazing job on the skill work from last week, everyones technique is looking great! Much like last week, were sharpening our handstand push up and double under technique, as well as our power cleans. Were also introducing the butterfly pull up, as a variation for those that already have kipping pull ups. This week we have a lot of conditioning at the beginning of each workout, and we have a variety of different movements in our WOD’s. On Monday were testing a workout from the CrossFit open last year, and were turning the clock off to focus on our strength/conditioning on Wednesday.

MONDAY – Jan 16

Conditioning

3 Rounds
300M Row
12 Burpee Box Jump
*rest 2 mins between sets

Technique

Handstand Push Up

WOD

13 Mins AMRAP
55 Deadlifts (225/155lbs)
55 Wall Balls
55 Calorie Row
55 Handstand Push Ups

Open Workout 16.4 Benchmark Workout

TUESDAY – Jan 17

Strength

5 Rounds
Max Reps Ring Dips
*rest 2 mins between sets

Technique

Power Clean
Pull Ups (Kipping/Butterfly Pull Ups)

WOD

For Time
20-10-5
Toes to Bar
Power Clean (135/95lbs)
Pull Ups

WEDNESDAY – Jan 18

Conditioning

5 Rounds
Max Reps Thrusters (95/65lbs)
*rest 2 mins between sets

WOD 1

Back Squat 10-10-10
*Do 20 Burpees in between each set
*rest 2 mins between sets

WOD 2

Push Press 10-10-10
*Do 20 Box Jumps in between each set
*rest 2 mins between sets

THURSDAY – Jan 19

Conditioning

3 Rounds
20 Calorie Assault Bike
*rest 2 mins between each set

WOD

3 Rounds
10 Body Weight Deadlift
10 Body Weight Bench Press

Finisher

3 Rounds
Max Effort Weighted Plank
*rest 1 mins between each set

FRIDAY – Jan 20

Conditioning

5 Rounds
50 Double Unders
*rest 2 mins between each set

WOD

10 Mins AMRAP
250M Row
30 Air Squats
60 Sit Ups

Finisher

Spend 10 mins stretching/foam rolling

SATURDAY – Jan 21

Strength

Front Squat 5-5-5-5

Technique

Double Under

WOD

3 Rounds
20 Toes to Bar
20 Box Jumps
50 Double Under

SUNDAY – Jan 22

Strength

3 Rounds
10 Man Makers (45/25lbs)
*rest 2 mins between each set

WOD

3 Rounds
20 Weighted Lunges
10 Devils Press (45/25lbs)

Finisher

3 Rounds
1 Mins Weighted Wall Sit
*rest 2 mins between each set