CrossFit Sudbury – Training – 02022015

Hey Folks!

Great weekend – it was COLD as cold stuff.  Beautiful snow the other day though!

There has been some inquiries for a 9am class let me know if you’d be interested by answering the little survey here:

Thanks – Also, I’m starting to work on our Athlete Development program for the gym.  just deciding how I want to implement it 🙂


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


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.


Clean (pull+pull+clean) E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Clean Pulls + 1 Clean


oopah-Metcon-style! oop-oop-oop!
For Time:
Wall Balls (20/14)
Box Jumps (24/20)
Toes to bar

*3 Deadlifts @60% to begin and end the WOD as well as between each round.
**Make sure you get set and take the deadlifts seriously. They aren’t crazy heavy but they WILL mess your back up if you perform them with crap form. It only takes one bad rep to ruin your next 6 weeks (or longer)… so make them good reps.


Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team