CrossFit Sudbury – Training – 27032015

Hey Folks!

Tomorrows Friday!  AND we’ve got some solid Rowing and Thrusters to do this weekend – Looking forward to it 🙂


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 – 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.


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


Nice little Chipper
For time complete the following:
50 Toes to Bar
40 Overhead walking lunges
30 Burpee over bar
20 Front Squats (135/95)
10 Push Press (135/95)


MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team