Hey Folks!
Another day in the books! That was a super fun one – the ring dips making an appearance lately is kinda nice. It’ll pay off nicely the next time push up day rolls around!
You guys are doing great and I’m so proud of our gym for making it in during this week (and hopefully next week too!) It’ll help to keep us all sane and get those pre-Holiday cheer muscles primed and ready to look good!
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WARM UP
Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom
HEALTH
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 🙂
LONGEVITY
Bench & Pull ups EMOM
12 Minute EMOM:
Odd Minutes – 5 Bench Press @70%
Even Minutes – 5 Strict or weighted pull ups
Odd Minutes – 5 Bench Press @70%
Even Minutes – 5 Strict or weighted pull ups
METCON-BOTH
Open WOD 13.2
AMRAP-10 Minutes:
5 Push Press 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
5 Push Press 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
COOL DOWN
Mobilize everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads
*Hit the important spots (for you) if you’re low on time!
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team