Hey Folks!
It’s that day! New Years eve – a big deal for some, not a big deal for others, somewhere in between for most. Hope you’re having fun, maybe come in and hit a WOD to earn those liquid calories later in the evening. We’re going to be open:
6am-8am
12noon-2pm
Not a tonne of hours, but should be enough to get your workout in!
Kristin is doing her Mobility for Performance Enhancement EVERY Tuesday starting this coming Tuesday. You can come and go, but you’re going to get the most benefit from coming as often as you can. I’ve been helping her out with it’s development, and we’re planning on adding mobility, stability and straight movement skill, but there’s a certain order that can help with that development. So come try it out and let us know what you think!
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WARM UP
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
EVERYBODY!
Every 2 Minutes perform 5 Deadlifts at 70%
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
The CrossFit Sudbury Team