Hey Folks!
Beauty WOD! Shoulders and a half eh? Saw some folks opting for a row/slam ball beat-down, looked like fun, I kind of wish I had done that!
OK! So there are some mild changes happening regarding the WOD. We’re going to time-stamp the whole class. What this means (on a typical day) is that the general warm up (500m row, arm circles, leg swings) needs to be completed by 5 minutes after the hour (00:05), the specific warm up (dislocates, inch worms, etc.) needs to be done by quarter after (00:15) the strength is done by 30 to 35 after (00:30-35) and the WOD is ideally completed with 5-10 minutes left for mobility. I know some of you like to spend a little extra time warming up or cooling down, that is totally OK. Come early, stay late afterwards, just try to be “out of the way” when you need to be – you all know we’re flexible and friendly about everything. Once again, we’re hoping this will create a bit more structure and therefore, better coaching 🙂
(00:00-00:05) Warm up
(00:05-00:15) 2 Rounds – 10 band pulls, 10 push up plus, 10 squats, 10 good mornings
[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-6vj8ya’]
[av_toggle title=’Health’ tags=” av_uid=’av-6i1co2′]
(00:15-00:40) Strength
Front Squat 5-3-2
Deadlift 5-3-2
(00:40-00:50) WOD
3 Rounds for time:
10 kettlebell Thrusters 50/35 (5 per hand)
15 Kettlebell swings 50/35
20 Situps
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-4a2u4i’]
1. Metcon
For time:
10.9.8.7.6.5.4.3.2.1 of:
Unbroken Squat Cleans, 135/95
Burpees over the bar
10 Close Grip OHS – you choose the weight, hands double thumb distance apart.
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-23sjsi’]
(00:15-00:40) Strength:
Press 5×5 80%
Strict Pulups 3×10
(00:40-00:50) WOD
3Rounds For Time:
10 kettlebell Thrusters 50/35 (5 each hand)
15 Kettlebell swings 50/35
20 Situps
[/av_toggle]
[/av_toggle_container]
(00:50-00:00) Mobility:
Stretch – Quads, Pecs, Shoulders
Foam Roll – T-spine
See you in the gym!
The CrossFit Sudbury Team