Hey Folks!
Lots of fun stuff happened for the gym today – New cycle info, New CrossFitter of the Month, Registration link for Battle Beyond the Barbell – WAY too much awesomeness all at once!
AND THENNNNNN, and THEN, you guys PR’d pretty much everything ever. So much fitness!
Keep up the great work – you guys are amazing!
[av_video src=’https://www.youtube.com/watch?v=VLFOBdcVoVM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2lnkze’]
WARM UP
Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
HEALTH
Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.
*Add 5 pounds to last sessions deadlifts.
Max Pull ups – 3 sets
3 sets of of max pull ups.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
“Betty”-ish
4 Rounds for time:
8 Push Press
16 Box Jumps
8 Push Press
16 Box Jumps
LONGEVITY
LumberJack 20
For time:
20 Deadlifts (275/143)
Run 400m
20 KB swings (70/50)
Run 400m
20 Overhead Squats (115/73)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/73)
Run 400m
20 Deadlifts (275/143)
Run 400m
20 KB swings (70/50)
Run 400m
20 Overhead Squats (115/73)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/73)
Run 400m
*Scale weights as necessary
COOL DOWN
Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team