[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
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
HEALTH – STRENGTH
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
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
8 Walking Lunges
8 Ring Rows
LONGEVITY – METCON
8 Pistols
200m Run
COOL DOWN
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]