CrossFit Eglinton

Weekly Workouts

WEEK 48: Dec 4-10

Posted under: WOD

This week our workouts have a lot of variety and a lot of core work included in 3 of the WODs. The strength portion will be a classic 5 sets of 5 reps for thrusters on Monday, Sumo deadlifts on Tuesday. Tuesday we will also really try and hone in on our Double Under technique because we are doing “Annie” one of the CrossFit girls so get ready to sweat. For the rest of the week there will be some long distance overhead walking lunges. Friday’s focus will be conditioning. Saturday we have a spicy partner WOD with lots of back squats. And Finally finishing off the week with a classic CrossFit WOD called “Fight Gone Bad” where we will try and keep track of our scores for comparison. See you all at the gym this week and get lots of rest!

Monday – Dec 4

Strength

Thrusters
5-5-5-5-5

WOD

*For time:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

TUESDAY – Dec 5

Strength

Sumo Deadlift
5-5-5-5-5

WOD

Annie Benchmark Workout

Double unders
Sit-ups
50,40,30,20,10

WEDNESDAY – Dec 6

Strength

Dumbbell Bench press 5-5-5-5-5
Dumbbell Bent over row 5-5-5-5-5

WOD

10 Minute AMRAP
1 Lap Overhead Walking Lunges (45, 25 plate)
15 V-sits

Mobility

Foam roll for minimum 8 minutes or the remainder of the class.

THURSDAY – Dec 7

Strength

Front rack Barbell back Lunges 5-5-5-5-5
TRX hamstring curls 8-8-8-8-8
*Rest 2 minutes between sets

WOD

5 RFT
250 m Row
25 Thrusters (45)
15 Toes to bar

FRIDAY – Dec 8

Conditioning

3 RFT
30/20 cal Assault Bike
20 slams (20/14)
Rest 3 minutes in between and keep Under 1.5 minutes

WOD

Tabata:
Push-up
Squat
Plank
TRX row

SATURDAY – Dec 9

Partner WODs

1) 300 squats (105/75)
* Reach total number with a partner and rest/stretch while partner is squatting.

2) 100 push press
100 pull-ups
* Partner holds a plank while the other partner is working.

SUNDAY – Dec 10

WOD

Fight Gone Bad Benchmark Workout

3 RDS
1 minute wall balls (20/14)
1 minute rest
1 minute sumo deadlift high pull (75/55)
1 minute rest
1 minute Box jump
1 minute rest
1 minute push press (75/55)
1 minute rest
1 minute row (cal)
1 minute rest