CrossFit Eglinton

Weekly Workouts

WEEK 43 Oct 30- Nov 5

This week we maintain the volume of high reps on our strength portion of the workout, as well as the WODs. We start the week with a strict press and dip couplet for sets of 10, and a classic 21-15-9 workout to get our heart rate going. On Tuesday we test our grip strength when we do a triplet of pull ups, cleans and toes to bar, and were on our second week of 20 rep max back squats on Thursday. We finish the week of with a long partner workout on Saturday and we get to work on our overhead squats on Sunday.

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WEEK 42 Oct 23- Oct 29

We start the week with a pair of EMOM’s, on Monday we have an alternating EMOM with thrusters and toes to bar, and on Tuesday we have another alternating EMOM with calorie row and burpees. On Wednesday we have a couplet with ascending reps on the bench press and descending reps on the pull ups. We will also be testing our 20 rep max on the back squat on Thursday so be prepared for the legs to burn. On Saturday we have a long 5 round WOD, and on Sunday we will test our muscular endurance with unbroken wall ball sets, and we will also test our aerobic capacity with assault bike intervals.

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WEEK 41 Oct 16- Oct 22

This week were adding a lot more volume to our workouts so be prepared to come in and have a good sweat. We start the week with a movement that requires strength, balance, and mobility with some overhead squats and we are pairing it with a movement that works on our uni lateral strength in the Bulgarian split squat. On Wednesday we have yet another tough partner workout with the opposite partner holding a stress position in the front rack hold. On Thursday we get to work with the new sleds for our conditioning piece, and we finish the week with a tough muscular endurance workout on Saturday, and some toes to bar and power snatches on Sunday.

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WEEK 40 Oct 9- Oct 15

We hope everyone had a good thanksgiving and ready to hit the gym strong this week. This week we have a partner workout on Wednesday with the opposite partner holding a static stress position. On Thursday we test our anaerobic threshold when we do a combination of 3 quick, but intense conditioning pieces. On Saturday we have an SXS classic when we have a fill in the box workout, we didn’t post the movements but it will be a fun and tough workout. On Sunday we combine body weight movements with barbell cycling work when we do the benchmark WOD’s “Cindy” and “DT”

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WEEK 39 Oct 2- Oct 8

This week we have a lot of accessory work to go with our big lifts. On Monday we build our leg strength and muscular endurance when we pair walking lunges with wall sits. We are also adding the long jump to our workout for Monday, to help with our athleticism and explosive power. Tuesday we have a AMRAP with power cleans paired with front squats and burpees, and on Thursday we re test our 500M row time. We finish the week off with a longer strength portion on Saturday and a re test on our 7 minute burpees, and on Sunday we are re testing the Hero WOD “DT.”

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WEEK 38 Sept 25- Oct 1

This week we are revving up our anaerobic threshold by doing shorter but more intense workouts. We will also be finishing up with lots of core work to maintain midline strength, and for injury prevention. We begin the week with some max effort assault bike sprints paired with some long jump burpees, and on Wednesday we will begin the day with working on handstand push up progressions, so if your in need of help with that movement then you definitely don’t want to miss that workout. We are also re visiting the turkish get up on Friday, so for those that can’t make it during the morning workouts, make sure you ask one of the coaches to help you with that movement during the week. Turkish get ups are great for core/shoulder strength, balance, and coordination. On Saturday we have a different take on a tabata workout where we will be holding stress positions during the rest period.

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WEEK 37 Sept 18- Sept 24

This week we are training some uni lateral strength movements with split squats, back lunges, step ups, and single arm floor presses. On Thursday we have a few sprints for our conditioning piece, and we follow that with the benchmark workout “JT” which will test our upper body muscular endurance.[…]

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WEEK 36 Sept 11- Sept 17

This week we have some longer grinding workouts. We start the week of with a 20 mins EMOM with box jumps and thrusters. Were also re introducing the jump squat on Wednesday when we test our muscular endurance and, aerobic capacity. Friday’s workout is all about grip when we do toes to bars and pull ups with a farmer walk penalty for broken sets. On Saturday we have a partner workout when we do the bencmark WODs in “Grace” and “Fran.” The following day on Sunday were introducing a new movement in the split jerk.

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WEEK 35 Sept 4- Sept 10

This week we have workouts that will test our different energy systems. We have sprint workouts, longer conditioning pieces, and a variety of strength workouts that will push our muscular endurance. On Saturday we will have a long partner workout, and on Sunday we have a longer partner row, as[…]

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WEEK 34 Aug 28- Sept 3

This week we have a few conditioning pieces in the form of a long partner row, a 3 round max effort sprint on the assault bike, and a 1 mile run on the WOD for Saturday. We introduced the barbell snatch technique last week, and everyone has been doing amazing, so this week were picking up where we left of when we do a snatch workout on Sunday. Everyone has been pushing their fitness but don’t forget to get some mobility work in before or after class to keep your bodies happy and healthy. See you all at the gym this week.

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