Monday, September 19th, 2014 - CrossFit Sudbury

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

Weekend’s over 🙁 But that just means MORE CrossFit this week! Not too shabby if I do say so myself. No one mentioned any limitations or preferences for the Town Hall Meeting we’re planning – We’ll just nail down a day and tell you guys I guess![/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=lmyZMtPVodo”][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

Snatch Warm up

10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

HEALTH-STRENGTH

Health – Back Squat & Kettlebell Swings

Back Squat 2×5
*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-STRENGTH

Snatch & Squat EMOM

Every Minute for 12 Minutes perform:
EVEN Minutes – 1 Snatch + 1 Hang Snatch (squat both)
ODD Minutes – 30 seconds of Back Squats*

*Don’t blast through without regard for form, ensure good form and see how many you can get each time.

METCON-BOTH

1/2 Nate

As Many Rounds (and reps) as Possible in 10 Minutes of:
2 Muscle ups (6 pull ups, 6 ring dips)
4 Handstand Push ups (on the box for scaling)
8 Kettlebell Swings (70/50/whichever weight is appropriate for you)

PERFORMANCE BONUS

Tabata Hollow Rock

8 Intervals of 20 seconds on, 10 seconds off of a hollow rock.

If the rock is unachievable, do a tucked hold (i.e. glue your rib cage to the front of your hips – you should feel your “core” working very hard here)

COOL DOWN

Squat GPP cool down

Foam Roll – Calves, Quads, Adductors, T-Spine
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]