CrossFit Sudbury – Training – 11032015

Hey Folks!

Great work today!  It looked like a grinder – You’re crushing extreme and it’s going to pay off WELL.  The little blurbs are pretty much going to be non-existent for the next week+, but you can always refer back to the programming post 🙂

Keep it up – you guys are the best and you make it very easy for me to work my hardest every day!

Warm up

Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Front Squat – Double Pause – EMOM
Every 2 Minutes for 10 Minutes perform:
3 Front Squats with a 1 second pause at the halfway down point and a 1 second pause at the halfway up point.

Interrupting Double Unders
For time:
300 Double unders
*Every Minute, stop to perform 5 single arm thrusters (kettlebell or Dumbbell – choose an appropriate weight). Alternate arms each minute.

Cool Down

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team