Thursday, February 6th, 2014

Hey Folks!

Well that was a real test of will.  Great open training though!  Now is the time to start dialling in technique from good to perfect, working on tight spots and sore spots, and trying to learn those little skills that can go a long way (double unders, faster burpees, staying on your heels in a wall ball, etc.)

Fix your issues!  If you can’t do it on your own, we know some folks that can! 🙂

Warm up

2 Rounds – 10 toe touches, 10 spiderman lunges, 10 Overhead squats, 10 Push up plus

Health

Front Squat 2×5
Deadlift 2×5
* You should be going heavier each week. We should be lifting some significant weights by now, getting closer and closer to your 1RM or 2 sets of 5!

5 Rounds for time:
15 Wall ball
15 slam ball
300m Row

Performance

1.  Metcon
“Open 12.3”
AMRAP 18:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB

2.  Skill Work
EMOMx12:

Odd:  3-6 Squat Therapy
Even:  3-6 Muscle ups

Longevity

Pendlay Row 3×8 @70% of your Press 1RM

“Open 12.3”
AMRAP 18:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB

Mobility:
Stretch – Quads, Hamstrings, Glutes
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team