CrossFit Sudbury – Training – 12022015

Hey Folks!

SO – Big deal coming up – We’re going to be open from 9am-10am on Tuesdays and Thursdays!  Yay!  I’ll (Adam) be there to be a drill sergeant and whip your sorry butts into shape (hah).  No smiling, no laughing, no having fun at all!  Hopefully you can tell I’m joking… the internet makes it hard to joke sometimes.  Anyway!  This is the first time we’ve expanded hours since I added the extra hour to Saturday morning – and this time it’s going to be on a trial basis.  We’re going to do this for 6 weeks, and if it’s quiet/dead during those morning hours, I’m sorry but I’ll have to stop.  I get the feeling that won’t be what happens though!

Kristins Performance Enhancement is going to be on Tuesday night AND on the Friday (not Monday, as it’s family day) morning from 5:30am-6am.  Don’t make her get up extra early for nothing.  The extra performance is going to blow your minds!

Warm Up

Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


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 🙂


Bench Press 12-E3MOM-12
Every 3 Minutes for 12 Minutes perform:
12 Bench Press @50-60%. We don’t do a tonne of Bench, so choose a weight you can make it through, but remember you’re going to have a fair amount of rest.

* 5 Strict Toes to bar after each set.


Segmented Thruster AMRAP
8 Minute AMRAP:
4 Front Squats (115/73)
4 Thrusters
4 Push Press
20 second plank
Health scale:
8 Min AMRAP:
4 Goblet Squats
4 KB swings
4 push ups
20 second plank

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