CrossFit Sudbury – Training – 06032015

Hey Folks!

Awesome work in the gym today – Sorry to the morning crew, I got a little “three”-happy with my verbiage on the WOD and Caz assumed I meant what I wrote (silly Caz! haha) So you guys got a little extra fitness in.  It was meant to be 1 rep each minute.

Todays stuff shouldn’t wreck people – but people might get crushed from the Tabata Squats or Airdyne – If you’re in for the Open WOD on Saturday, just skip whatever might mess you up (i.e. max pull ups likely aren’t a good idea).  Do some light rowing and mobilize.

Looks like a fun Open WOD!  15.2 is 14.2!  The Overhead Squat/Chest to bar Pull up combo!

Warm up

General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


Health – Press & Pull ups
Press 2×5

Pull ups 6×1*

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.


Good Mornings/Spiderman Lunges EMOM
Every Minute for 10 Minutes perform:
ODD Minutes – 8 good mornings @70% of your press 1RM
EVEN Minutes – 15 Seconds of Spiderman Lunge stretch/side (30 seconds total)


1 Minute Airdyne
1 Minute max calories on the Airdyne. give it a 90% effort max to not die.

Ring Dips Test
1 attempt at max reps ring dips.

Scale to normal dips or just max time in the support position.

Pull ups test
1 attempt at max reps pull ups.

Push up test
1 attempt at max reps push ups.

NICE push ups. planked. Hips and chest come up TOGETHER. You can scale to a planked lower and knee push up.

Sit ups test
Max Sit ups in 1 minute. Using abmat, shoulder blades touch at the bottom, torso is upright at the top.

Tabata Squats
Tabata Squats:
20 seconds on, 10 seconds rest. 8 Intervals.

Two scores, one is total reps, the other is lowest interval.

Cool Down

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)