CrossFit Sudbury – Training – 06022015

Hey Folks!

Looked like a beauty of a WOD.  Elizabeth has always been a sneaky one, but usually a pretty good time and shouldn’t leave you guys too “wrecked”.  Maybe some sore traps and triceps.  Should be mostly good though!

Thanks to everyone that answered the poll I put on the blog the other day!  I’m working on scheduling and should be unveiling some morning hours a couple days a week pretty soon!  Next on the list is later evening classes (8-9pm).

Beauty!  Karaoke tomorrow night in Copper Cliff for those interested!  It’s should be a good time!

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.


PushPress+PushJerk EMOM
Every 2 Minutes for 10 Minutes:
2 Push Press + 1 Push Jerk
*GO as heavy as you can on these. 60-70% of your best jerk would be a good goal.


Tabata Mash up – Pullups/Sit ups/Squats/Rest
Tabata Mash up! 20 seconds on/10 seconds off at each station for 5 rounds.
Pull ups
Sit ups

i.e. Pull ups, sit ups, squats, rest, pull ups, sit ups, squats, rest… etc.

NOT pull ups, pull ups, pull ups, pull ups, pull ups, sit ups, etc.

Score is total reps

Cool Down

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