Thursday, November 13th, 2014

Hey Folks!

A little quieter today, but it was sweet seeing how long people could hold on to a kettlebell!  One of the few times when you WANT the workout to be longer.  You guys are doing great.  Remember, if you’re feeling beat up, you can still come in to mobilize, foam roll, do some rowing or whatever else to loosen up.


Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂

Front Squat & Sit ups AMRAP
As Many Reps as Possible in 7 Minutes of:
3 Front Squats
3 Sit ups
6 Front Squats
6 Sit ups
9 Front Squats
9 Sit ups


Upside Down Practice
Spend 15 Minutes working on being upside down:
Handstand walk, hold, wall runs (lifting hands while still on the wall – mimicking handstand walking, Wall walks – walking feet up the wall)
*Concentrate more on the holds, not Handstand push ups

AMRAP 7 Minutes:
3, 6, 9, 12, 15, 18, etc. rep rounds in 7 Minutes of:
Clean & Jerk
Toes to Bar


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team