CrossFit Sudbury – Training – 16042015

Hey Folks!

Good times today – funny seeing you guys having to think about Power Snatching, which is a good thing since you’ve gotten used to catching or riding the bar down into the bottom position.  We’re going to maintain that positioning, and focus a bit more now on aggressiveness, explosiveness and mental toughness.  It’s going to be a good 6 weeks.


Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Health – Back Squats 3×5
Back Squats
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


Push Press/Chin up EMOM
Every Minute for 12 Minutes:
ODD Minutes:
3 Push Press @90+% of your Press 1RM
EVEN Minutes:
3 Strict (or weighted) Chin ups


MUFSqBR for time!
5 Rounds for time:
3 Muscle ups (sub: 9 ring rows)
5 Front Squats @60%
200m Ball Run


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team