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CrossFit Sudbury – Training – 26032015

Hey Folks!

The last Open WOD will be released tonight (Thursday) – We’ll have it on at the gym and if you’re interested in coming to check it out, stop by! 🙂

I haven’t heard too much from folks about a good time to get everyone out for a big group/team WOD to crush the end of the Open (we’ll make the last one and it’ll be a beauty and a half!)

WARM UP

Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)

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

Clean complex EMOM
Every 2 Minutes for 10 Minutes peform:
1 Power Clean from the ground
+ 1 Hang Squat Clean
+ 1 Jerk (your choice – split, power or squat)

METCON

Hip extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)

COOL DOWN

Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team