CrossFit Eglinton

Weekly Workouts

WEEK 52: Dec 19-25

The holidays are upon us, but that doesn’t mean we can’t get the last few workouts of the year in. This week is a short week, so we have lots of variety in our workouts. Monday is a 2 WOD day, and on Wednesday were doing the benchmark WOD “Linda”. Were also practicing our Toes to bar technique as well as our double unders. Let’s finish this week strong!

MONDAY – Dec 19

Strength

5 Rounds
Max Reps Pull Ups
(Do 15 TRX Pikes in between each set of Pull Ups)

WOD 1

In teams of two
Row 200 Calories
(Switch every 20 calories)

WOD 2

In teams of two
120 Box Jumps (Side to side jumps)
Switch every 20 box jumps


TUESDAY – Dec 20

Conditioning

100 Double Unders for time
(If you don’t have double unders practice them for 5 mins)

Strength

Front Squat 5-4-3-2-1
(Increase weights every set)

WOD

AMRAP 7
30 Push Press (115/75lbs)
With remaining time
3 Front Squats
3 Toes to bar
6 Front Squat
6 Toes to bar
9 Front Squat
9 Toes to bar
(Increasing by 3 reps each round)


WEDNESDAY – Dec 21

Warm Up

Take 15 mins to warm up Bench Press, Deadlift and the Clean

WOD

10-9-8-7-6-5-4-3-2-1 reps of each
Deadlift @ 1.5 times body weight
Bench Press @ body weight
Clean @ 3/4 body weight

Linda Benchmark Workout


THURSDAY – Dec 22

Conditioning

3 Rounds
300M Row
25 Wall Balls
(Keep under 3.5 mins per set)

WOD

4 Rounds
30 KB Swings
20 Toes to bar
10 Thrusters (115/75lbs)


FRIDAY – Dec 23

Conditioning

5 Rounds
20 Calorie Assault Bike
20 Burpees
(Keep under 3.5 mins per set)

WOD

3 Rounds
20 Pull Ups
30 Push Ups
40 Squats


SATURDAY – Dec 24

WOD

3 Rounds
100 Alternating Lunges (50 per leg)
50 Box Jumps

Finisher

100 Sit Ups
2 mins plank
100 Sit Ups


SUNDAY – Dec 25

GYM CLOSED