Monday, February 24th, 2014

Hey Folks!

Great work this weekend!  Burpees and Toes to bar are a great combo – you can expect to see that again in the near future!

This week we’ll dial things back a bit and prep our movements for the Open.  We want to make sure we aren’t doing any Bro-reps!  Ensuring a full range of motion and high quality of movement means no “no-reps”, and an even better physiological response from your training, so make sure you’re practicing virtuosity this week. 🙂

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 toe touches, 10 good mornings


Back Squat 2×5

Kettlebell Swings 2×15

21-15-9 For Time:
Front Squats
Push Presses


Rest Day


Bench 5×3

21-15-9 For Time (with QUALITY reps – no blowing your back out to shave 4 seconds off your time):
Deadlift 225/155
OHS 115/75

Stretch – Hamstrings, Glutes, Calves
Foam Roll – Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team