Hey Folks!
It’s Friday! It’s been a tough week of training, but I know you guys can stick it out for one more day. Sexy Friday is happening! Get yoked AND a sweet bicep pump going before you leave the gym today haha
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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 – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin ups – 3 sets of max reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
LONGEVITY
Deadlift/Curls EMOM
Every Minute for 10 Minutes:
ODD Minutes:
3 Deadlifts @70% (overhand grip only)
EVEN Minutes:
10 Bicep curls (either straight barbell, or dumbbells [5/side or bilateral])
ODD Minutes:
3 Deadlifts @70% (overhand grip only)
EVEN Minutes:
10 Bicep curls (either straight barbell, or dumbbells [5/side or bilateral])
METCON
Tabata Party
Tabata Party!
Kettlebell Swings (50/35)
Ring Rows
Thrusters (75/53)
Kettlebell Swings (50/35)
Ring Rows
Thrusters (75/53)
COOL DOWN
Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team