CrossFit Eglinton

Weekly Workouts

WEEK 44: Oct 24-30

Posted under: WOD

The strength portion is more of the same this week, working with couplets to maximize strength gains. We also have one benchmark WOD “Grace” to further develop our olympic lifting technique when it comes to our cleans. This week features a lot of core work to keep our bodies strong, happy and healthy.

MONDAY – Oct 24

Strength

Front Squat 3-3-3-3
Dumbbell Romanian Deadlift 10-10-10-10
(Do Romanian Deadlifts in between each set of Front Squats)

Technique

Double Unders

WOD

5 Mins EMOM:
12 Back Squats (135/95lbs)
rest 2 mins
5 Mins EMOM:
12 Burpees
rest 2 mins
5 Mins EMOM:
12 Box Jump Overs
rest 2 mins
5 Mins EMOM:
20 Double Unders (50 Single Unders)

TUESDAY – Oct 25

Strength

Pull Ups
5 Rounds of Max Reps (Use bands or do jumping pull ups if necessary. NO TRX rows)
Barbell Row 10-10-10-10
(Do Barbell Rows in between each set of Pull Ups)

WOD

2 Rounds for time:
30 Sumo Deadlift High Pull (95/65lbs)
100 Sit Ups
30 KB Swings

WEDNESDAY – Oct 26

Strength

Bench Press 5-5-5-5
Floor Press 5-5-5-5
(Do Floor Presses in between each set of Bench Press)

WOD For time as a 2 person Team

Partner 1: 80 Calories Assault Bike
Partner 2: Hold a plank
rotate
Partner 1: 1000M Row
Partner 2: Hold a wall sit
rotate
Partner 1: 50 Dumbbell Overhead Press (45/20lbs)
Partner 2: Deadlift Hold (185/135lbs)
rotate
Partner 1: 50 Deadlifts (185/135lbs)
Partner 2: Overhead Dumbbell Hold (45/20lbs)
rotate

THURSDAY – Oct 27

Conditioning

3x500M Row
(In between each set do 40 Hollow Rocks)
*Rest 3 mins between each set

Technique

Cleans

WOD

30 Clean and Jerks for time (135/95lbs)

Grace Benchmark Workout

FRIDAY – Oct 28

Conditioning

3 x Max Effort 50 Calories Assault Bike
*rest 3 mins in between

WOD

10 Mins AMRAP: Increasing reps, 10,20,30,40,50…..
10 Calories Assault Bike
10 Air Squat

SATURDAY – Oct 29

Strength

15 mins to find a 5 rep max Thruster

WOD

For time:
100 Wall Balls
*every broken set do 10 Burpees
100 Thrusters (45lb bar)
*every broken set do 10 Burpees

Finisher

4 Rounds:
10 V-Ups
10 Sit Ups
10 Hollow Rocks

SUNDAY – Oct 30

Conditioning

1000M Row
(If waiting for a rower do Pull Ups 5-5-5-5)

WOD

14 Mins EMOM:
Odd Mins: 12 Toes to Bar or Knees to elbows
Even Mins: 20 Situps

Finisher

Accumulate 5 mins in a plank