Hey Folks!
It’s Thursday! It’s been an awesome week of training – Let’s keep riding that train and crushing extreme!
We’re planning a Wing Night next week on Wednesday at 8ish at the Dog House – Looking forward to getting together with folks outside of the gym!
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WARM UP
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
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
Health – Back Squats 3×5
Back Squats
3×5*
*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.
3×5*
*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.
LONGEVITY
Handstand Holds EMOM
Handstand holds
Every Minute for 10 Minutes perform:
10-15 seconds (Remember: legs together, toes pointed, reaching up and pressing up towards the ceiling the whole time! Make these active)
Every Minute for 10 Minutes perform:
10-15 seconds (Remember: legs together, toes pointed, reaching up and pressing up towards the ceiling the whole time! Make these active)
METCON
Amrappyrappyrappy
6 Minute AMRAP:
6 Push Press
12 Walking Lunges
6 Push Press
12 Walking Lunges
-Rest 3 Minutes-
6 Minute AMRAP:
6 Toes to Bar
12 Burpees
COOL DOWN
Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team