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CrossFit Sudbury – Training – 05022015

Hey Folks!

Killer workout today – it was a lot more fun than it looked like, right?  The 2 Minutes rest was crucial!  But made it perfect.  Hat tip – Eric.

Keep up the great work – We’re working on some stuff (i.e. playing with hours, stuff re: the open – we’re thinking of doing an intramural again, and some specialty classes/workshops, etc.)  Keep your eyes peeled! 🙂

WARM UP

Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


HEALTH

Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


LONGEVITY

Back Squat/TGU EMOM
Every Minute for 10 Minutes perform:
ODD Minutes – 5 Back Squats @55%
EVEN Minutes – 1 Turkish get up/side

METCON

PowerClean “Elizabeth”
Complete the following for time:
21-15-9 rep/rounds of:
Power Clean (135/95)
Ring Dip
*Scale to Front Squats and Push ups or dips off a bench*

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine