CrossFit Sudbury – Training – 28042015

Hey Folks!

Awesome work today.  I’m surprised the number of people who made it through 12 minutes of Snatches! You guys are going to have some SORE traps haha.  It’s all good, from what I hear traps are the new abs.  Except the great distinction between the two is that weak people can have abs if they’re skinny enough.

Wing night wednesday night!  Be there or be less satisfied by a non-Wing meal.

Kristin’s “Performance Enhancement” AKA “Movement Prep” is still going strong on Monday mornings and Tuesday evenings (i.e. tomorrow from 6-7pm).  Get out there and try it out – Your body will thank you!


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 – 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)


Bench Press 10 E2MOM
Every 2 Minutes for 10 Minutes:
10 Bench Press @60%


10-1 SB/BJ/SU
10-1 for time, of each:
Slam Balls
Box Jumps
Sit ups

i.e. 10 Slam Balls, 10 box jumps, 10 sit ups, 9 slam balls, 9 box jumps…


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team