CrossFit Sudbury – Training – 02042015

Hey Folks!

It’s the Thursday before Good Friday!  Come on in and get your sweat on before you (potentially) indulge in chocolate deliciousness!  (also remember that you don’t have to indulge)

It’s almost warm (and clean) enough to start programming runs!  We can get excited about that, right?

We’re closed Friday and Sunday, and open for normal hours on Saturday and Monday.  Plan accordingly 🙂


Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


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.


Pause Front Squats & Ring Rows EMOM
Every Minute for 10 Minutes:
ODD Minutes:
2 Pause Front Squats @75-80% (Scale lower if you’re feeling beat up from this weeks training)
EVEN Minutes:
2 single arm ring rows/arm


KB/Burpee AMRAP-8
As Many Rounds as Possible in 8 Minutes of:
8 KB swings (50/35) “Russian”
8 Burpees


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team