CrossFit Eglinton

Weekly Workouts

Week 40: Oct 1-7

Posted under: WOD

No preamble this week. Let’s get right to the good stuff!

MON – Oct 1

Strength

Overhead squat: 5-5-3-3-1-1-1-20
* For the last set decrease weight to 50% and to 20 reps.
* Mobilize in between heavy sets (t-spine, calves, hips).

WOD

Crossfit.com – 180924
5 rounds for time of:
50 Double-unders
50-ft. single-arm overhead lunge
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

TUE – Oct 2

Strength

Bench press: 5-5-3-3-1-1-20
* For the last set decrease weight to 50% and to 20 reps.
* Rest 1-3 minutes in between heavy sets and help spot others!

WOD

15-1
Burpee
Wall Balls (14/20)
* RX for the wall balls is to also have them unbroken.

WED – Oct 3

Strength – Hump Day

BB Hip thrusters: 5-5-5-5
KB swings: 20-20-20-20
* Looking for heavy swings and can add resistance band for added glute activation.

WOD

3 rds for time
40 Single arm Dumbbell Thruster (20 per arm)(35/50)
30 Box jumps (20/24)
20 Toes 2 Bar

THU – Oct 4

WOD

The SEVEN Benchmark Workout

Seven rounds for time of:
7 Handstand push-ups
135-pound Thruster, 7 reps
7 Knees to elbows
245-pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

FRI – Oct 5

Conditioning

8 rounds
0:30 battle ropes
0:30 rest

8 rounds
0:30 man makers
0:30 rest

8 rounds
0:30 box jumps
0:30 rest

8 rounds
0:30 med ball sit-ups
0:30 rest

Finisher

Paloff press: 10-10-10-10
Crab walks: 10-10-10-10
Face pulls: 10-10-10-10

SAT – Oct 6

Partner WOD

ALTERNATING EMOM for 30 minutes

Minute 1 Partner A – 1 Squat, 1 Sit Up, 1 Push Up, 1 Pull Up
Minute 2 Partner B – 1 Squat, 1 Sit Up, 1 Push Up, 1 Pull Up

Minute 3 Partner A – 2 Squat, 2 Sit Up, 2 Push Up, 2 Pull Up
Minute 2 Partner B – 2 Squat, 2 Sit Up, 2 Push Up, 2 Pull Up…

If you do not complete all reps of a movement in the given minute DROP that movement ENTIRELY and continue with the rest of the reps for the rest of the movements, however, KEEP increasing reps EACH round.

SUN – Oct 7

Core Starter

30-sec sit-ups
30-sec flutter kicks
30-sec sit-ups
30-sec leg raises
30-sec sit-ups
30 Hello Dolly’s
30 sit-ups
30-sec crunches
30-sec sit-ups
30-sec Russian twists
30 sit-ups
30-sec flutter kicks

WOD

10,9,8,7,6,5,4,3,2,1
Back squats (185/135)
Plate sit-ups (25/15)