Tuesday, May 20th, 2014

Hey Folks!

Killer long weekend!  I hope everyone enjoyed themselves this weekend, whether it was an epic weekend at camp or an epic WOD in the gym.  I’m looking forward to getting in there this week and helping you guys all hit some awesome PR’s 🙂

Battle Beyond the Barbell is nearing!  Make sure you’re training smart, practicing skills and staying healthy, you won’t get a LOT stronger over the next 4 weeks, but you CAN get more skilled, more confident and better at team work!

No Sam Briggs at the games???  Sad face 🙁

Warm up

2 Rounds – 10 dislocates, 10 air squats, 30 second russian baby maker, 10 tuck jumps

Health

Back Squat 6×1

Kettlebell Swings 2×10

10 Minute AMRAP:
10 Reverse Situps
10 Wall Ball

Performance

1. “Fortitude”
EMOMx30
Odd:  15 Cal Row
Even:  15 Burpees

2.  C2B Progression
7×8 unbroken, :40 rest

More info at www.competitorstraining.com

Longevity

Back Squat test-1RM

AMRAP-10 minute:
10 Toes to bar
10 Box Jumps 24/20

Mobility:
Stretch – Hamstrings, Quads, Glutes, Forearms

See you in the gym!
The CrossFit Sudbury Team