Friday, October 10th, 2014 - CrossFit Sudbury

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

Thanksgiving weekend! We’re closed on Monday! Sorry Folks, but go eat a turkey and some mashed potatoes and go into a small food coma… then it’ll be Monday and you’ll be well fueled for the 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://vimeo.com/108506588″][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

Back Squat Warm up

10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.

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.

TGIFridayWOD

10-1 for time of:
Kettlebell Swings
Push Press

LONGEVITY

Back Squat Volume

As many reps as possible in 12 Minutes of:
Back Squats at ~70%

*Choose whatever rep scheme you’d like
**Rest between sets, as needed
***Make sure they’re all perfect, beautiful form
****Your score is total tonnage, so total reps x weight used during the AMRAP

DeadLift-HSPU WOD

10-8-6-4-2 for time of:
Deadlifts (255/163)
Handstand Push ups

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]