CrossFit Sudbury – Training – 30012015

Hey Folks!

Awesome Rowing clinic – Looks like you guys learned a lot of things and will be rowing your way (efficiently) to PRs and fun times!

It’s the weekend!  Keep that training up and keep smiling!

Warm up

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Health – Press & Pull ups
Press 2×5

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.


Jerk E2MOM
Every 2 Minutes for 10 Minutes perform the following:
2 Split jerks – Make them heavy, but not so heavy that you die trying to lower it back down to your front rack.


It’s a metcon!
For time:
30 Thrusters (95/65)
30 Burpees
30 Wall Ball (20/14)

This one is pretty much a mental test and a sprint. Expect good times (~5mins?) from those who can turn off their brain and press the gas pedal down.

Cool Down

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team