Thursday, August 7th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Great work on that lung burner and a half!  It got pretty mental during those last couple rounds, but keep in mind you’ll rest when you’re done and to keep pushing yourself just a little harder than you want to.

Catalyst Games are about a month away!  Are you signed up?  Have you chosen a partner/team/division?  Get on it 🙂 it’s going to be a blast![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=MVEdN-xFa-o”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

General Warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 toe touches + 10 hops 
10 air squats + 10 lunges

STRENGTH – HEALTH

Health – Front Squat & Deadlift – 2×5
Front Squat 2×5 

Deadlift 2×5 

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


STRENGTH – LONGEVITY

Bench & Pull ups EMOM
12 Minute EMOM: 
Odd Minutes – 5 Bench Press @70% 
Even Minutes – 5 Strict or weighted pull ups

METCON – HEALTH

Open 13.4-ish
AMRAP 7 Minutes: 
3, 6, 9, 12, 15, 18, etc. rep rounds in 7 Minutes of: 
Front Squats 
Reverse Sit ups

METCON – LONGEVITY

AMRAP 7 Minutes: 
3, 6, 9, 12, 15, 18, etc. rep rounds in 7 Minutes of: 
Clean & Jerk 
Toes to Bar

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

 

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]