CrossFit Eglinton

Weekly Workouts

WEEK 48: Nov 21-27

The strength component for this week features sets of 8 reps with lighter loads. Let’s focus on working on our technique so that we can achieve great numbers when we test our 1 rep maxes on the deadlift, back squat and the strict press next week. We have two benchmark WODs “DT” and “Kelly” with a modification of rowing instead of running for “Kelly.” We have core finishers to further develop a strong midline for injury prevention and strength in our big lifts.

MONDAY – Nov 21

Strength

Back Squats 8-8-8-8
(Lighter load, focus on technique)

WOD 1

EMOM 8
3 Heavy Thrusters

WOD 2

EMOM 8
8 Weighted Lunges (Per leg)

Finisher

4 Rounds:
12 Hollow Rocks
12 Sit Ups
12 Russian Twists


TUESDAY – Nov 22

Conditioning

3x300M Max Effort Row
3×20 Calories Max Effort Assualt Bike

Technique

Power Clean

WOD

5 Rounds for time
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105lbs)
6 Push Jerk (155/105lbs)

DT Benchmark Workout


WEDNESDAY – Nov 23

Strength

Deadlift 8-8-8-8
(Lighter load, focus on technique)

Technique

Handstand Push Up

WOD

EMOM 10
3 Deadlifts (225/185lbs)
10 Push Ups
*Advanced athletes do 3 Handstand Push Ups


THURSDAY – Nov 17

Strength

5 Rounds Max Reps Pull Ups
*rest 3 mins between sets

WOD

For Time
500m row
10 Push Press (135/95lbs)
400m row
8 Push Press (135/95lbs)
300m row
6 Push Press (135/95lbs)
200m row
4 Push Press (135/95lbs)

Finisher

Accumulate 5 mins in a plank


FRIDAY – Nov 18

Conditioning

5×30 Calorie Max Effort Assault Bike

WOD

Tabata Squats
rest 2 mins
Tabata Push Ups
rest 2 mins
Tabata Sit Ups
rest 2 mins
Tabata Toes to Bar
rest 2 mins


SATURDAY – Nov 19

Technique

Double Unders
Pistol Squats

WOD

For time:
30 Pistol Squats (Per Leg)
30 Double Unders (90 Singles)
30 Weighted Step Ups (Per Leg)
30 Double Unders (90 Singles)
30 Burpees
30 Double Unders (90 Singles)


SUNDAY – Nov 20

Strength

Front Squat 8-8-8-8
(Lighter load, focus on technique)

WOD

5 Rounds For Time
400m Row
30 Box Jump
30 Wall Ball

Rowing Kelly Benchmark Workout