CrossFit Sudbury – Training – 19022015

Hey Folks!

Killer work on todays WOD!  I know there have been a couple renditions of “Cindy” over the last few weeks.  There is likely to be a fair amount of body weight, “engine” WODs in the open.  So we’re trying to train you guys to get used to it and to build up that engine, and you’re all doing great 🙂

Friday morning Kristin will be doing her “Performance Enhancement” from 5:30am-6am for the morning crew – and then the morning classes will go as planned.  Go in early, get supple and then get a great workout in!

Warm up

Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


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 🙂


Upside Down Practice
Spend 15 Minutes working on being upside down:
Handstand walk, hold, wall runs (lifting hands while still on the wall – mimicking handstand walking, Wall walks – walking feet up the wall)
*Concentrate more on the holds, not Handstand push ups


“Core”WOD (WL/SB/PL)
4 Rounds for time:
20 overhead walking lunges (35/15)
20 Slam Ball (20/10)
30 second plank

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