CrossFit Sudbury – Training – 04022015

Hey Folks!

SO apparently the air dyne sprints just destroyed people today.  You guys DO know you can dial it back and give it an 80% effort if you aren’t feeling like the cat’s meow on any given day right?

Remember – “Why am I doing this?” is a good question to consider.  If you’re doing it to get healthy, stay fit and have fun, well then make sure you’re doing those things! 🙂  I wasn’t feeling like a champion today so I did the AMRAP instead of the Open WOD, and dialled back the intensity to ensure I worked on quality reps.  Chest to bar pull ups got a lot harder with 10+ extra pounds on my frame!  The workout ended up being a lot more fun that way for me.

Pat AKA Patty D is holding a Stag and Doe for his upcoming nuptials which he is selling tickets to.  Looks like a good time, and it’s a nice way to support a friend in the gym as weddings are expensive.  Let your coach know if you’d like to pick up a ticket.

Warm up

Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Snatch(pullpullsnatch)/PU EMOM
Every Minute for 10 Minutes perform:
ODD Minutes – Snatch Pull+Snatch Pull+Snatch
EVEN Minutes – 15 seconds of Push ups

Multiple AMRAPs
2 Minute AMRAP – Thrusters (95/65)
-2 Minute REST-
2 Minute AMRAP – Burpees
-2 Minute REST-
2 Minute AMRAP – Double Unders

Cool Down

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team