Hey Folks!
It’s a new year! Good times had by all. New beginnings, all that fun stuff.
We’re really working on offering a lot to you guys over 2015. I’m very proud of all we accomplished in 2014 and I’m looking forward to exceeding it in 2015. It’s going to be a beauty! Especially with it including all of you guys!
Kristin is going to be starting her Performance Enhancement classes this coming Tuesday at 6pm! It’s going to be a synthesis of work through mobility, stability, motor control and skill development. I’ve mentioned it before but this is just a reminder 🙂 It’s a taste of what’s to come in 2015
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
Break them up as you’d like. and try to be explosive. You may need to go a little heavier than usual.
LONGEVITY
2 Split jerks – Make them heavy, but not so heavy that you die trying to lower it back down to your front rack.
5 Presses @70%
METCON-BOTH
20 Wall Ball
20 Box Jumps
20 Toes to bar
COOL DOWN
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team