Hey Folks!
Awesome work today – the planks got HARD eh? The pause clean grip deadlifts and violent hip extension were pretty exciting. Expect some sore Hammies and Glutes – it’s going to be glorious!
For Folks doing the Open in the gym, or who just want to support their favourite team with an awesome Open shirt – we still have some available. They’re pretty soft and comfy! Let your coach know!
Keep up the awesome work guys – we’ve got 2.5 weeks left in this cycle and we’re going to retest some oly lifts. It’s going to be beautiful
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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
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
LONGEVITY
Press 10RM
Press
3 attempts for your 10 Rep Max
3 attempts for your 10 Rep Max
METCON
AMRAP the Rapper
12 Minute AMRAP:
5 Slam Balls (30/20)
4 Push ups
3 Burpees
2 Air Squats
1 Box Jump (HIGH)
5 Slam Balls (30/20)
4 Push ups
3 Burpees
2 Air Squats
1 Box Jump (HIGH)
COOL DOWN
Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team