CrossFit Sudbury – Training – 11022015

Hey Folks!

Check out this months CrossFitter of the Month!  Do it!

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.


Clean & Jerk EMOM-6
Every Minute for 6 Minutes perform:
1 Clean & Jerk @~75%

No limitations on style. Power, Squat, Split, etc. 🙂

Bodyweight Back Squat test
1 attempt at max reps of back squat at bodyweight.

Leave a rep or two in the tank. No more than 2 breaths at the top between squats (you know what I’m talking about).

Lil’ Mini Cindy
10 Minute AMRAP:
3 Pull ups
6 Push ups
9 Squats

Cool Down

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team