Friday, September 5th, 2014 - CrossFit Sudbury

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

Awesome work Folks! Fight gone bad is a beauty – I hope you all enjoyed it! 🙂 It’s almost the weekend – get ready to enjoy it with this awesome WOD![/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=uEY58fiSK8E”][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

Warm up for Front Squats, etc.

2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

HEALTH

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.

Sept 5 2014

For Time:
200m Run
10 Push Press
10 Burpees
200m Run
10 Front Squats
10 Burpees
200m Run
10 Deadlift
10 Burpees
200m Run

LONGEVITY

Deadlift E3MOM

Every 3 Minutes for 15 Minutes:
5 Deadlift @70%

*Practice handstands, double unders, pistols, pull ups, toes to bar, etc. Whatever your weaknesses are (if you don’t know let me know and we’ll book you an appointment with a coach to sort this stuff out!)

Sept 5th, 2014

For Time:
200m Run
10 Push Press 135/95
10 Burpees
200m Run
10 Power Clean 135/95
10 Burpees
200m Run
10 Deadlift 135/95
10 Burpees
200m Run

COOL DOWN

Hinge-centric Cool Down

Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms

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