CrossFit Sudbury – Training – 27022015

Hey Folks!

Awesome work on todays Open WOD from 2011!  I’m happy to say that I’m 5 reps fitter than I was in 2011 (which unfortunately isn’t that impressive), but I’m happy about it 🙂

Open WOD 15.1 looks like a doozy!  Pretty much ends up being a toes to bar workout – even if you’re good at them.  For some the snatch will be heavy, but for the most part, I think it’s going to be all about maintaining a nice back position on everything, saving your grip as much as possible (dropping snatches, mixed grip deadlifts) and trying to get through those toes to bar each time, even if you need to break them up into single, but consistent reps.

p.s. If you’re doing the Open WOD On Saturday – you likely want to skip these and do some mobility, light rowing and maybe some technique work on everything.  Let your coach know if you want/need to do the Open WOD tomorrow.

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.


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 🙂


Back Squat 1RM
On a 12 minute timer you’ll find todays Back Squat 1RM

Make sure you’re hitting full depth and keeping things pretty!


5 Rounds for time:
5 Back Squats
15 Ring Rows
25 Sit ups

Cool Down

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team