CrossFit Eglinton

Weekly Workouts

Week 41: Oct 8-14

Posted under: WOD

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

MON – Oct 8

Strength

Floor Press: 5-5-5-5
Push-ups: 10-10-10-10
Prone bench rows: 8-8-8-8
TRX rows: 15-15-15-15

WOD

30-20-10-20-30
Calorie row
Wall balls (24/20)

TUE – Oct 9

Strength

Deadlifts: 5-5-5-5
* Rest 2-3 minutes in between heavy sets and mobilize (ex. Banded hamstring stretch, cat/camel, foam roll).

WOD

Regional Event #5 Benchmark Workout

50 Push-ups
50 T2B
50 cal AB
50 Dumbbell box step ups (total)
50 ft. OH walking Lunges (R)
50 ft OH walking Lunges (L)

WED – Oct 10

Teams of 3 WOD

Divide the work evenly (except run) with one athlete working at a time. Run together.

1500m Row (switch every 250m)

Then
5 rounds
30 ring dips
45 Kettle bell swings
60 Jumping Lunges
75 Double Unders

Then
Run around block

THU – Oct 11

Strength / Functional Bodybuilding

Circuit 1
3 rounds
Banded heavy goblet squat 10-10-10-10
Single-leg Deadlifts 12-12-12-12
Bungee reverse fly 10-10-10-10

Circuit 2
3 rounds
Bulgarian split squat 10-10-10-10
Arnold presses 10-10-10-10
TRX sea-saw 10-10-10-10

Circuit 3
3 rounds
Clam shells: 15-15-15-15
Tiger presses: 5-5-5-5
Concentration curls: 10-10-10-10

FRI – Oct 12

WOD

Crossfit.com
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
– Rest 30 seconds
30 seconds of dips
– Rest 30 seconds
30 seconds of body-weight Deadlifts
– Rest 30 seconds
30 seconds of handstand push-ups
– Rest 30 seconds

SAT – Oct 13

BARBARA Benchmark Workout

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

SUN – Oct 14

Strength

Clusters: 5-5-5-5
* Perform/practice 25 Doubleunders after each set. Movement demo.

WOD

10 Power cleans (135#95)
50 Walking lunges
40 Glute/Ham bridge
10 Front squats
50 Walking lunges
40 Glute/Ham bridge
10 Push press
50 Walking lunges
40 Glute/Ham bridge