Wednesday, November 26th, 2014

Hey Folks!

Tomorrow is Wednesday!  Pump Day!

We’re on a bit of a strength cycle over the next couple months.  Aim to be deliberate in your movement, slow and controlled eccentrics, and explosive concentrics (i.e. controlled descent into the squat and explode out of the hole).

Bang Pow!  Keep it up guys!


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Clean (pull+pull+clean) E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Clean Pulls + 1 Clean

Back Squat E2MOM
Every 2 Minutes for 10 Minutes perform:
5 Back Squats @70%

HSPU/BJ Sprint + 1000m Row
As Many rounds As Possible in 5 Minutes of:
5 Handstand Push ups
10 Box Jumps 24/20

Then 1min. REST (i.e. transition time to get onto a rower)

Then Row 1000m for time.


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team