CrossFit Eglinton

Weekly Workouts

WEEK 31 Aug 7- Aug 13

This week were working on our endurance with the workouts being long and challenging. We have a tough couplet on Monday with thrusters and burpees, and a long endurance workout on Tuesday with skipping, rowing, and running. This week we have 3 long workouts, one on Wednesday, another on Friday, and the last one being on Sunday.
We’ve also been seeing great results with our olympic lifting especially on the cleans, so this week were introducing a new movement in the barbell power snatch. Were also adding a new body weight movement in the chest to bar pull ups.

MONDAY – Aug 7

Strength

3 Rounds
Max Reps Strict Pull Ups
Barbell Row 8-8-8

WOD

EMOM 12 Mins
Odd Mins: 15 Thrusters (95/65lbs)
Even Mins: 15 Burpees


TUESDAY – Aug 8

Strength

3 Rounds
Max Reps Deadlifts @ Body Weight
*rest 3 mins between sets

WOD

For time
160 Double Unders
1600M Row
1 Mile Run
*scale double unders to singles
*1 mile is 4 times to the stop sign and back


WEDNESDAY – Aug 9

Strength

Dumbbell Seated Overhead Press 8-8-8 (per arm)

Partner WOD

In teams of two complete
100 Burpee Box Jumps
100 Med Ball Squats
100 Med Ball Sit Ups
100 Med Ball Push Ups
*opposite partner holds a plank


THURSDAY – Aug 10

Strength

Power Clean+Front Squat 5-5-5
*no squat cleans
*weight must be power cleaned, and then perform a front squat

WOD

30-20-10
Calorie Row
Push Press (95/65lbs)


FRIDAY – Aug 11

Strength

Bench Press 5-3-1
Dumbbell Row 8-8-8 (per arm)

WOD

For time
50 Calorie Assault Bike
50 Box Jump Overs
50 Wall Balls
50 Ring Dips
50 Wall Balls
50 Box Jump Overs
50 Calorie Assault Bike
*scale rings dips to bench dips


SATURDAY – Aug 12

Strength

Goblet Squat 8-8-8
Weighted Split Squat 8-8-8 (per leg)

WOD

8 Mins AMRAP
Increasing Reps 2-4-6-8-10-12 etc..
Power Clean (135/95lbs)
Chest to Bar Pull Ups

Finisher

100 V Ups


SUNDAY – Aug 13

Strength/Technique

Barbell Power Snatch 5-5-5
or
15 mins to work on Power Snatch technique

WOD

7 Rounds
7 Handstand Push Up
7 Thrusters (135/95lbs)
7 Knees to Elbows
7 Deadlifts (245/165lbs)
7 Burpees
7 KB Swings
7 Pull Ups