CrossFit Sudbury – Training – 09022015

Hey Folks!

Great weekend!  Karaoke was a blast and the workouts this weekend were super fun too 🙂

CFSuds Intramurals details are posted up here – check it out!

Make sure you’re having a good time in the gym guys!  The percentages we put up for the lifts are a suggestion, and they do follow a plan (and the ever so coveted “science”), but if you’re feeling rough, then dial it back a bit, and if you’re feeling great then add a bit of weight.

CrossFit was for a long time, always interested in something called the “minimum effective dose”, and finding unique ways to elicit it.  That’s what our aim is.  To provide enough exposure to each lift to spur on improvement, while also improving your day to day life and performance in the activities you truly love doing (which may indeed be CrossFit, among other things).  Keep up the great work!

Keep an eye out for news about a 9am class coming soon!

Warm up

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


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps


Snatchx2 EMOM-6
Every Minute for 6 Minutes perform:
2 Squat Snatch

Front Squat
Every Minute for 6 Minutes perform:
3 Front Squats @55%


Rope-a-Dope Metcon!
3 Rounds for time:
2 Rope Climbs
20 KBS 50/35
10 Burpees

*Scale to
3 Rounds for time:
3 Pull ups + 3 Toes to bar
20 KBS
10 Burpees

Cool Down

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team