Monday, December 8th, 2014

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!

WARM UP

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

HEALTH

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


Pull ups
6 sets of 2 reps. Try to use the same band as you used for the 1s.

KB/Burp AMRAP-7
As Many Rounds/Reps as Possible in 7 Minutes of:
7 Kettlebell Swings
7 Burpees

LONGEVITY

HHSn*2+Sn E2MOM-10
Every 2 Minutes for 10 Minutes perform:
2 High Hang Squat Snatch + 1 Full Squat Snatch

FSq 3×5 E2MOM + FSq 3×3 E2MOM
Ever 2 Minutes for 6 Minutes perform:
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%)


DL/WB AMRAP-7
As Many Rounds As Possible in 7 Minutes of:
7 Deadlifts (~60%)
7 Wall Ball 20/14

COOL DOWN

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