CrossFit Eglinton

Weekly Workouts

WEEK 39 Oct 2- Oct 8

Posted under: WOD

This week we have a lot of accessory work to go with our big lifts. On Monday we build our leg strength and muscular endurance when we pair walking lunges with wall sits. We are also adding the long jump to our workout for Monday, to help with our athleticism and explosive power. Tuesday we have a AMRAP with power cleans paired with front squats and burpees, and on Thursday we re test our 500M row time. We finish the week off with a longer strength portion on Saturday and a re test on our 7 minute burpees, and on Sunday we are re testing the Hero WOD “DT.”

MONDAY – Oct 2

Strength

3 Rounds
1 Lap Weighted Walking Lunge
1 Mins Weighted Wall Sit after each set
*1 lap is gym length and back
*rest 2 mins between sets

WOD

3 Rounds
10 Long Jumps
20 KB Swings
30 Sit Ups

Finisher

3 Rounds
45 second side plank (each side)
*rest 1 mins

TUESDAY – Oct 3

Strength

Strength:
Push Press 8-8-8
Dumbbell Row 8-8-8 (per arm)
1 mins front plank after each set

WOD

10 Mins AMRAP
10 Power Cleans (95/65lbs)
10 Front Squats (95/65lbs)
10 Burpees over the bar

Finisher

50 Dead Bugs

WEDNESDAY – Oct 4

Strength

Strength:
Deadlift 5-5-5
Single Leg Glute Bridge 10-10-10 (per leg)
Monster Walk 10-10-10 (per leg)

WOD

4 Rounds
In a 3 mins window complete:
20 Pull Ups
in remaining time max distance farmers carry
*rest 2 mins between sets

THURSDAY – Oct 5

Conditioning

Conditioning:
500M Row Test
rest 5 mins
30 Calorie Assault Bike Test

WOD

For time:
50 Toes to Bar
*every broken set do 1 mins high plank

50 Push Ups
*every broken set do 1 mins high plank

FRIDAY – Oct 6

Conditioning

2 Rounds
As many reps as you can go unbroken on the wall balls
*rest 5 mins between attempts

WOD

For time
1000M Row
1 Mile Run
100 Double Unders (200 Single Unders)

SATURDAY – Oct 7

Strength

Bench Press 5-5-5
Barbell Row 12-12-12
Dumbbell Chest Press 12-12-12
Strict Pull Ups max reps x 3 rounds

WOD

7 Mins Burpee Re-test
*rest 5 mins

Finisher

50 Hollow Rocks

SUNDAY – Oct 8

Conditioning

In teams of 3
300 Calorie Assault Bike
*partners not working must hold a wall sit

WOD

For time
“DT”
5 Rounds
12 Deadlifts (155/95lbs)
9 Hang Power Cleans
6 Push Press/Push Jerk