CrossFit Sudbury – Training – 18022015

Hey Folks!

Great return to the gym today!  The 9am crew were present for the inaugural class!  It was epic.  Life changing.  Other, overly emphasized word 😉  It was nice to have though and I’m happy to offer it for Folks if they’ll come in for it!  Tuesdays and Thursdays.  9AM.  It’s there for you.

Kristin first installment of the FMS inspired Performance Enhancement went really well – and now whoever was present has their first score in their sheet!  Keep your sheet with you and bring it next week for the next movement!

Warm up

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


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Snatch+FSq E2MOM
Every 2 Minutes for 10 Minutes perform:
2 Snatch + 5 Front Squat*

*Feel free to drop the bar, then clean it for your Front Squats. They’ll be done right after the Snatches, though it doesn’t need to be immediate/seamless.


12 Minute Cindy+
12 Minute AMRAP:
5 Pull ups (Chest to Bar, ideally)
10 Hand-Release Push ups
15 Air Squats

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