Hey Folks!
Killer weekend – Great work on the WOD. It was a longer one, but always a fun workout to do around the Christmas season. The Christmas goodies everyone brought in were delicious – There might be some left, I have no idea as I was lucky to not be in the gym today 🙂 Doing some book-learnin about Acupuncture still!
Let’s keep up the great work – The christmas season has an uncanny ability to derail people sometimes, but if you can make it in 2-4 times a week and really put in the good work, you’ll be ahead of the game and feel great through the holidays. A lack of time is often an easy excuse, but after a good workout you’ll typically feel energized and you’ll be more effective with the reminder of the time in your day!
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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
7 Kettlebell Swings
7 Burpees
LONGEVITY
2 High Hang Squat Snatch + 1 Full Squat Snatch
5 Front Squats @~70%
**After your third set add weight (to make ~80%) and…
Every 2 Minutes for 6 Minutes perform:
3 Front Squats (@~80%)
7 Deadlifts (~60%)
7 Wall Ball 20/14
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
The CrossFit Sudbury Team