Monday, December 22nd, 2014

Hey Folks!

Great weekend – Hope you all had a good time and finished up your holiday shopping.  I didn’t quite, but we’ll get there.

I posted up a a little “challenge” on the “word of the week” whiteboard – Check it out!  Hopefully it helps over the next couple weeks!


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


Back Squat 3RM
find your 3 rep max Back Squat for the day.

Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


3-Pos Snatch E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Position Snatch (Hip, knee, floor)

5 Back Squats E2MOM
Every 2 Minutes for 6 Minutes:
5 Back Squats

3 Back Squats E2MOM
Every 2 Minutes for 6 Minutes:
3 Back Squats – Go a little heavier than the sets of 5 if you can


Almost Christmas!
3 Minute AMRAP:
Wall Balls

Rest 1 Minute

3 Minute AMRAP:
Slam Balls


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team