CrossFit Sudbury – Training – 12032015 & 13032015

Hey Folks!

Here are Thursday and Fridays WOD!  As usual, replace what you need to in order to not be too sore for the Open WOD, but don’t think, “oh I’ll do my own WOD, it shouldn’t be bad” – because it probably will be.  We’ve been designing training for a couple minutes and don’t plan to make you TOO sore for this exact reason, BUT everyone responds differently – so if you need to do less/swap out for mobility, get on it and have a blast 🙂


Warm up

Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


Snatch Complex EMOM
Snatch Complex
Every Minute for 10 Minutes perform:
1 High hang Snatch
1 Snatch Balance
1 Overhead squat
*Use ~65%


Use your bum muscles! 🙂
8 Minute AMRAP:
8 Step ups w/ barbell racked on back (95/65) (to a challenging height – no cheating/crappy form though!)
2 Rope climbs (scale: 8 Strict pull ups)
20 second plank

Cool Down

Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff


Warm up

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.


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.


Windshield Wipers/Lateral TTB
Perform every Minute for 10 Minutes:

Intermediate – 4 Windsheild wipers (lay on back, hold lightly loaded barbell in bench press support position and bring feet to one bumper, then the other twice each)

Advanced – 4 Lateral toes to bar – bring both toes to bar just outside one hand, then the other, twice each side.


Partner Row/Push up WOD!
Partner WOD – 20 Minute AMRAP:
Row 300m
AMRAP hand release-push ups
*One partner performs push ups while the other rows. Set a moderate pace, think 70% effort – this is a LONG WOD.

Score is total meters traveled and Total push ups.

Cool Down

Mobilize everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

*Hit the important spots (for you) if you’re low on time!

See you in the gym!
The CrossFit Sudbury Team