CrossFit Sudbury – Training – 10032015

Hey Folks!

Awesome work today!  A little deceptive with the ring supports, right?  A little grippy?  Beauty – You guys are great and it’s a pleasure watching you all improve each week.  Hopefully the slow squats helped reveal some points in your lifts that you may veer away from the perfect positions – you’ll know right away when you aren’t in the ideal spot.  The ring holds should help a lot with shoulder stability, and the other movements are pretty obvious what they’re for.

On Thursday and for the week only the WOD will post as I’m going to be away and will set them to auto-post.  I know you’ll miss this little intro part (maybe) each day, but hopefully you’ll forgive me 😉

Check out the post with the info for this years Battle Beyond the Barbell – We’re hoping to make it a better year than ever!  Should be a blast (as usual!)

Warm up

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Handstand Holds EMOM
Handstand holds
Every Minute for 10 Minutes perform:
10-15 seconds (Remember: legs together, toes pointed, reaching up and pressing up towards the ceiling the whole time! Make these active)


15 Minute AMRAP:
3 Deadlifts with an overhand grip (no mixed grip) @65-70%
9 Burpees over box (24/20)
15 Wall Ball (20/14)

Cool Down

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms