CrossFit Eglinton

Weekly Workouts

WEEK 32 Aug 14- Aug 20

Were pushing the conditioning as well as our muscular endurance this week. We have a few running workouts starting on Monday when we do a running and wall ball couplet. On Tuesday we get to test both the anaerobic and aerobic systems with a max calorie bike as well as a 7 mins max burpee. We are also working a lot on our olympic lifting this week starting on Wednesday when we do a few 7 mins EMOM’s. We finish of the week with back to back benchmark WOD’s in Isabel and Grace.

MONDAY – Aug 14

Conditioning

3 Rounds
400M Run
25 Wall Balls
*keep under 4 mins per round
*rest 2 mins between rounds

Technique

Overhead Squat

WOD

3 Rounds
1 Lap Goblet Walking Lunge (50/35lbs Dumbbell)
20 Toes to Bar
10 Overhead Squat (95/65lbs)


TUESDAY – Aug 15

Conditioning

Split in to two groups

Group A:
1 Round
Max Effort Calorie Bike
40 Cals Men
30 Cals Women

Group B:
7 Mins Max Burpees

WOD

Alternating EMOM x 12 mins
1) 40 seconds Max Strict Pull Ups
2) 40 seconds Max Hand Release Push Ups
3) 40 seconds Push Up Plank Hold


WEDNESDAY – Aug 16

Strength

Build to a heavy 3 rep hang power clean

Partner WOD

EMOM 7 Mins
4 Deadlifts (135/95lbs)
3 Hang Power Cleans
2 Jerks
rest 2 mins
EMOM 7 Mins
8 Thrusters (96/65lbs)
8 Box Jump Overs
rest 2 mins
EMOM 7 Mins
10 Alternating DB Snatch (50/35lbs)


THURSDAY – Aug 17

WOD

10 Bench Press, 10 TRX Rows
8 Bench Press, 10 TRX Rows
6 Bench Press, 10 TRX Rows
4 Bench Press, 10 TRX Rows
2 Bench Press, 10 TRX Rows
*increasing weight on the bench press

Finisher

3 Rounds
30 Hollow Rocks
30 Second Hollow Hold


FRIDAY – Aug 11

Conditioning

5 Rounds
200M Sprint
*sprint from the gym to the top of the street

WOD

For time
“Jackie”
1000M Row
50 Thrusters (45lbs bar)
30 Pull Ups
*keep under 10 mins
*keep pace and intensity high


SATURDAY – Aug 19

Strength

Build to a heavy 3 rep front squat

WOD

In teams of two complete
100 Back Squats (95/65lbs)
*opposite partner holds a wall sit
100 Front Squats (95/65lbs)
*opposite partner holds a wall sit


SUNDAY – Aug 20

Technique

Snatch
Clean

WOD

For time
1200M Run
“Isabel”
30 Snatches (135/95lbs)
1200M Run
“Grace”
30 Clean and Jerks (135/95lbs)