[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Amazing work to Everyone who came to Catalyst today! You guys worked hard and had fun – That’s what it’s all about! 🙂 There were a LOT of Front Squat PR’s too… which doesn’t hurt haha
If you’re in the gym and were at Catalyst this weekend, DOn’t bother maxing out, get some volume in focussing on form and rep quality. Aim for 3 to 5 sets of 5.[/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=QrIrbeoDkT0″][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 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
HEALTH
*Try to add more weight to last weeks lifts
Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps
LONGEVITY
We’ll be doing the reverse order as usual to help nail home WHEN to take off and which positions to hit. Check out the video for some info on the positions from Coach B.
1st Position – Hips (torso stays upright, dip 1-2 inches)
2nd Position – Knees (above or below knees, depending where you need practice [ask your coach], dip straight down, then hinge by driving your hips back – you should feel your hamstrings.
3rd Position – Off the floor, You should go through the other two positions on your way up, otherwise you’re pulling yourself out of position, which is bad.
METCON FOR HEALTH & LONGEVITY
Thrusters 95/65
REST 4 minutes
As Many Reps as Possible in 4 Minutes:
Burpees
Score is total reps
COOL DOWN
Stretch – Pecs, calves, Quads
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]