Wednesday, December 10th, 2014

Hey Folks!

It’s wednesday!  Pump Day!!!  Keep up the great work in the gym Folks!  If the deadlifts are a little heavy looking, just dial it back a bit today and live to train another day.  Ensure you’re having fun in the gym as that’s the best way to get fit.  If you’re dragging yourself in, take it easy that day, or just plan on crushing some of the days tasks.  Getting some movement in is better than nothing, but every once in a while a full day off to recover is a good idea too 🙂

WARM UP

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

LONGEVITY

HHSqCl*2+Clean E2MOM
Every 2 Minutes for 10 Minutes perform:
2 High Hang Squat Cleans + 1 Clean

Deadlift E2MOM
E2MOM-6
5 Deadlift @70%

2MINUTES REST to increase weight

E2MOM-6
3 Deadlift @ 80%


Double AMRAP!
AMRAP-3
7 Jumping Squats
7 Hand Release Push ups

REST 3min.

AMRAP-3
7 Thrusters 95/65
7 Pullups


COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team