CrossFit Sudbury – Training – 09032015

Hey Folks!

Great weekend!  Lots of first time Chest to Bar pull ups!  You guys are winning and it’s so awesome to watch 🙂

Performance Enhancement for the morning crew tomorrow at 5:30am!  You guys are nuts for being up so early, but you’re going to be supple and you’re going to have a blast moving better, more comfortably and crushing extreme this week!

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 – 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


Back Squat 3 E2MOM-10
Every 2 Minute for 10 Minutes:
3 Back Squats
*Take 3 seconds to descend into the the bottom of the squat and then “explode” up. SLOW down, FAST up 🙂


Make the Rings easy
5 Rounds for time:
20 Seconds Ring Support (on the rings, arms straight, thumbs/rings turned out)
5 High Hang Squat Cleans @65-70%
10 Knees to Elbows

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