CrossFit Sudbury – Training – 07042015

Hey Folks!

It looks like this is the transition week into (hopefully) nicer weather!  That means more running WODs coming up, and a bit of a “going to get you jacked” focus.

Anyway – In case you didn’t already know, we’re doing our intramurals finale Thursday night!  Come on out between 6-8pm and try to coordinate with your team, as the more people that are out the better your team will do! 🙂

More details about Battle Beyond the Barbell will be coming out soon – Also – registration will be opening up in the coming weeks, but I’ll keep you up to date!


Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Deadlift/T2B EMOM
Every Minute for 10 Minutes perform:
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)


Use your bum muscles! 🙂
8 Minute AMRAP:
8 Step ups w/ barbell racked on back (95/65) (to a challenging height – no cheating/crappy form though!)
2 Rope climbs (scale: 8 Strict pull ups)
20 second plank


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team