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CrossFit Sudbury – Training – Week of March 15th

Hey Folks!

This is set to auto-Post.  I haven’t gone through and made the perfect modifications on the WODs, but if anything seems a little too challenging, make sure you speak with your coach about it.  They’ll understand the intent of the workout and know how to best tailor it to challenge you best 🙂

Miss you guys!

MONDAY

Warm up

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

Health

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


Longevity

Pause Overhead Squats E2MOM
Every 2 Minutes for 10 Minutes:
3 Pause Overhead Squats @60-70% of your Snatch 1RM

Metcon

Your most and least favourite
5 Rounds for time:
10 Thrusters (115/73)
15 Slam Balls(20/10)

Cool Down

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads

TUESDAY

Warm up

Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

Health

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 🙂


Longevity

Upside down practice
Upside down practice – 12 Minutes:
Handstands (wall and freestanding), Handstand walks, cartwheels (try doing them slowly, try starting with your other hand forward), try single arm handstands or shifting your weight side to side.

Metcon

Thats a lot of 2Min AMRAP
2 Minute AMRAP:
Single arm Kettlebell swings (Russian)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees
– Rest 1 Minute –
2 Minute AMRAP:
Single arm Kettlebell swings (Russian/Other arm)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees

Cool Down

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings

WEDNESDAY

Warm up

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

Longevity

Every 2 Minutes for 10 Minutes perform:
3 One & a Quarter Front Squats*

*This means you drop down into a Front Squat, come not quite a halfway back up, then go back down and THEN come back up.


Metcon

Mini-Annie
Mini-Annie:
50-30-10
Double Unders
Sit ups

Enter Section Title Here

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

THURSDAY

Warm up

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

Health

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 🙂


Longevity

Jerk EMOM
Every Minute for 10 Minutes peform:
1 Jerk @ ~75% of your 1RM

Metcon

Good ol 21-15-9
For time complete the following:
21-15-9 of:
Power Clean (135/93)
Wall Ball (20/15)

Cool Down

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

FRIDAY

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

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.


Longevity

Back Squat Slow EMOM
Back Squat
Perform 3 Squats* Every 2 Minutes for 10 minutes.
*3 seconds down, explode up

Metcon

DL/PU WOD
5 Rounds for time:
5 Deadlifts (70%)
10 Push ups

*Probably avoid if you’re doing the Open WOD the next day… or scale back the deadlift weight.


Cool Down

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Holy moly that’s all the WODs!  Have fun with them!