CrossFit Eglinton

Weekly Workouts

Week 7: Feb 12-18

Posted under: WOD

This week right off the bat we are starting with finding our three rep max back squat with a short but intense WOD. Tuesday’s strength will be lots of hanging and gripping movements with a 4-minute variation of an EMOM. Wednesday and Thursdays strength component will be focused on higher rep which means no need to go very heavy. Friday Morning time will be set aside to work on a special skill such as double under, pistol squats and handstand drill. If you would like to improve on these movements I do recommend attending. Finally, the weekend WOD includes a fun 3 partner WOD and 2 AMRAPs for Sunday. Hope to see you all this week and be prepared and rested for the workouts as a lot of concentration will be on getting stronger and improving form.

MON – Feb 12

Strength

Back squats -20 minutes to find 3RM
* Aim for 85-90% of 1RM.

WOD

12,9,6,3
Unbroken Heavy Kettlebell swings
Box Jump Overs (24/20)
* 9 minute time cap.

TUE – Feb 13

Strength

Strict Toes to bar 8-8-8-8
* Eccentric pull ups 8-8-8-8
* 5:1:0:0

WOD

Every 4 Minutes 5 times:
7/5 Cal Bike
1 Lap of Sled
10 Burpee

WED – Feb 14

Strength

Romanian Dead Lifts 15-15-15-15
* Perform a 20 Second Hallow hold in-between.

WOD

EMOM 16 minutes
ODD: 15/12 cal Row
EVEN: 10 Dead Lifts (75% 1RM)

THU – Feb 15

Strength

Barbell Back Lunges (per leg) 15-15-15-15
Heavy Wall Ball with target 8-8-8-8

WOD

5RFT
10 Toes to bar
10 Push press
10 Burpee over Barbell (115/75)

FRI – Feb 16

Strength / Skill

15 minutes of skill work
Handstand drills
Double Under practice
Pistol Squat practice

WOD

Crossfit Open 17.5 Benchmark Workout

10 Rounds for time
9 Thrusters
35 Double Unders

SAT – Feb 17

Partner WOD

Teams of 3
3 Rounds for time:
150 Calorie Row
75 Thrusters (95/65)
30 Burpee Long Jumps

* 1 Partner works on one movement at a time before moving on to the next.

SUN – Feb 18

WOD

15 minute Amrap #1
20 Sit-ups
10 Left-arm Overhead Dumbbell Walking Lunges
10 Right arm Overhead Dumbbell Walking Lunges

15-minute Amrap #2
18/12 Cal Bike
10 wall ball
10 Single arm Push press (per arm)