CrossFit Sudbury – Training – 24042015

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


Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Health – Power Clean 5×3
Power Clean
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.


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])


Tabata Party
Tabata Party!
Kettlebell Swings (50/35)
Ring Rows
Thrusters (75/53)


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms

See you in the gym!
The CrossFit Sudbury Team