CrossFit Sudbury – Training – 04032015

Hey Folks!

Awesome workout today guys!  If your abs are weirdly sore tomorrow – it’s likely due to the Front Squats today.  One of the bonuses of doing pause Front Squats – catching cleans will feel way more solid!

There’s a blog post up about the next 5.5 weeks of programming and what the plan is – Knowing where we’re at might help with knowing why we’re doing what we’re doing 🙂

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


Kipping/Pull up EMOM
Every Minute for 10 Minutes perform:
Odd Minutes – Practice kipping 15 seconds
Even Minutes – Strict Pull ups 3 reps (add weight if it’s too easy)

Death By Wall Ball
Increasing numbers of Wall Balls each minute until you can’t complete the prescribed amount of Wall Balls in that minute:
Intermediate – Increase by 3 each minute
Advanced – Increase by 5 each minute

8 Minute AMRAP:
4 Handstand Push ups (strict, ideally)
8 Box Jumps (24/20)

Cool Down

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps