Friday, August 8th, 2014

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

Great work on Benchmark Thursday!  It’s a tough sprint, but it’s a good one.  Keep working on performing the movements with the most power and skill as you can, and your body will have no choice but to improve at said movements, but you HAVE to push the envelope.  It’s tough, that’s for sure, but it’s worth it :)[/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=4ZfAFjqSKMg”][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH – STRENGTH

Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


LONGEVITY – STRENGTH

Overhead Strength
E2MOM-12 Minutes: 
3 Strict Press 
3 Push Press 
3 Push Jerk 
*70% of Press 

Every 2 Minutes perform 3 press, then 3 push press, then 3 push jerks without racking or dropping the bar.


HEALTH – METCON

LungyRowy
AMRAP-8 
8 Walking Lunges 
8 Ring Rows

LONGEVITY – METCON

Skilled Sprints
AMRAP – 8 Minutes: 
8 Pistols 
200m Run

COOL DOWN

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders 
Foam Roll/Stick – Calves, Quads 
LaX Ball – Pecs

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