CrossFit Sudbury – Training – 26012015

Hey Folks!

Awesome weekend – looks like you guys had a great workout both days this weekend.  Hopefully you got to work on some kinks or weaknesses.  How are you guys finding the training volume?  too much, too little, just right?  We try to undulate the volume a bit so that you guys have hard weeks and less hard weeks – Keep us up to date with how you’re doing! 🙂

This Thursday!  Rowing Clinic with Curtis Halladay and Emily Jago!  Very good idea to make it to this if you’ve got the time and want to improve your rowing performance and efficiency!

It is THIS Thursday from 6pm to roughly 8pm.  If you need to duck out early thats cool, but showing up late isn’t.  Write your name on the Whiteboard so we know if you’re coming and can gauge numbers for Curtis and Emily.  Thanks Guys!


Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Health – Back Squats (2×10), KB Swings (2×10)
Warm up to and then perform 2 working sets of 10 reps of the Back Squat. This will be lighter than you’ve been doing for your 2×5’s (I hope or you’ve been going too light haha).

KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.


Bench Press/Pull up – 8 reps – EMOM
Every Minute for 10 Minutes perform the following:
ODD minutes – 8 Bench Press
Even minutes – 8 Pull ups


For time complete the following:
1000m Row
50 Thrusters (45/33) ***
30 Pull ups

***Dropped empty barbells will incur and immediate 100 burpee penalty. Say no to dropped barbells!


Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team