CrossFit Eglinton

Weekly Workouts

Week 5: Jan 29-Feb4

Posted under: WOD

This week’s strength components will be the same rep scheme as last week trying to reach our rep max with both our bench press and our deadlift. Please ensure you are rested and warmed up for these days. Practise safe reps! For Monday’s WOD we pulled a spicy bodyweight workout from the Crossfit handbook. We also have some fun chippers set up for you on Wednesday and Thursday. We have set up another Crossfit open 15.5 for Friday. Finally, the weekend WODs include our very own Crossfit Matrix and a great partner workout for Sunday. See you all this week and bring your “A” game!

MON – Jan 29

Strength

Bench press: 5-5-3-3-1-1
* Must be spotted if choosing to test 1RM and rest 2-3 minutes between sets.

WOD

For Time:
150 squats
75 Hip Extensions
120 Squats
60 Hip Extension
90 Squats
45 Hips Extensions

TUE – Jan 30

Strength

Deadlift 5-5-3-3-1-1
* Rest 2-3 minutes between sets with either foam rolling/cat and camels or ball work.

WOD

10 minute AMRAP:
30 Sit-ups
30 Medball Slams

WED – Jan 31

Strength

Front foot elevated split squat: 10-10-10-10
* Take two minutes after each set to practice Double-Unders.

WOD

For time:
50 Cal Assault Bike
40 Alternating Dumbbell Snatch (total)
30 Burpees
20 Single arm push press (per arm)

THU – Jan 1

Strength / Accessory

Dips: 10-10-10-10
Bicep curls: 10-10-10-10
Arnold press: 10-10-10-10

WOD

For time:
40 Cal Row
15 Box Jump-overs
30 Double kettlebell walking lunges (heavy)
15 box jump overs
20 Double kettlebell High box step ups
15 Box Jump-overs

FRI – Jan 2

Strength / Skill

Push Jerk: 10-10-10-10
Split Jerk: 10-10-10-10

WOD

Crossfit Open 15.5 Benchmark Workout

27,21,15,9
Row Cals
Thrusters (95,65)

SAT – Jan 3

WOD

For time:
1-10: Heavy Goblet Squats
10-1: Strict Pull-ups
* At the end of each round perform 5 Push-ups and 15 Sit-ups.

SUN – Jan 4

Partner WOD

WOD A
  • Partner A performs 50 KB swings while Partner B holds a Hanging knee raise. Switch.
    If hanging knee raise is broken, perform 5 burpees each before continuing.
  • Partner A performs 50 box jumps while Partner B holds a 45lb/25lb plate overhead. Switch.
    If the overhead position is broken perform 5 burpees each before continuing.
  • Partner A performs 50 Sit-ups while Partner B holds the bottom of a Squat. Switch.
    If the squat position is broken perform 5 burpees each before continuing.
WOD B

Partner A rows 400 meters, while Partner B holds a plank. Switch.
If the plank is broken, perform 5 burpees each when the rower is finished before continuing.