CrossFit Sudbury – Training – 05042015

Hey Folks!

Awesome weekend & Happy Easter!  Hope you guys all had a blast and are getting over the sugar coma now.  Glycogen stores are fully stocked and ready for this week, right?

SO, we’re re-testing the Snatch on Wednesday for your EMOM-3 and Clean & Jerk on Friday also EMOM-3.  We tested these 5 weeks ago, so you should have numbers from that week.  You should also have a good feeling as to what you were previously capable of versus now.  The goal is greater ease of getting through the lifts, and with that greater confidence at those higher percentages.

I’ll be posting about the next 6 weeks this week and I think you guys will like the focus of it.

Kristin is doing Performance Enhancement tomorrow morning from 5:30am-6am, and then Tuesday night from 6-7pm.  This week you guys are working on the push up and stability in the sagittal plane.  This is HUGE from an oly lifting, gymnastics and spinal health standpoint.  Check it out! 🙂

The final Team WOD for the intramurals is going to be THIS THURSDAY NIGHT.  I’m hoping to get everyone going at the same time between 6-8pm, but if we need to make a couple heats to accommodate schedules we will.  The more people we have out the better your team will fare!



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 – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks liftsRussian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps


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


1/2 Nate
As Many Rounds (and reps) as Possible in 10 Minutes of:
2 Muscle ups (6 pull ups, 6 ring dips)
4 Handstand Push ups (on the box for scaling)
8 Kettlebell Swings (70/50/whichever weight is appropriate for you)


Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team