CrossFit Sudbury – Training – 02032015

Hey Folks!

Killer weekend!  The Open WOD was a blast and the intramurals are well underway!  We’ve all got 1 more day to complete the workout, submit our scores, do the bonus challenge (fish game on the rower) and choose a name for our teams.  The Tshirts shipped on Friday, so I’m hoping we get them this week – they are coming from California though.

We’re starting a new cycle of programming after last weeks PR week!  You guys are amazing by the way, amazing PRs and very inspiring performances.  I’m going to put up a blog post about our programming going forward, so you guys see where we’re headed and why and how we’re going to get there!

Kristins Performance Enhancement is going to be on Wednesday this week versus Tuesday, from 6-7pm and then Monday morning from 5:30am-6am (go 6am Crew! getting supple and crushing extreme before most Folks are even awake!)

Warm up

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


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps


Snatch EMOM-3 Heavy
Every Minute for 3 Minutes:
1 Squat Snatch

* Use the same weight, that’s as heavy as you can for all 3 reps, but don’t miss any reps. Spend some time warming up to that weight.  It’s going to be re-tested in the future.


You’re going to love it!
5 Rounds for time:
3 Overhead Squats
12 Slam Ball (30/20)
24 Double Unders

Scale to 5 Rounds of:
3 Front squats
12 slam balls
50 single skips

Cool Down

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team