Hey Folks!
It’s Friday! Boom-Pow! Helen! It’s a great Benchmark a one that won’t leave you feeling wrecked.
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WARM UP
Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
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
Power Clean & TTB EMOM
Every Minute for 10 Minutes:
ODD Minutes:
3 Power Cleans @~75%
EVEN Minutes:
5 Strict toes to bar
ODD Minutes:
3 Power Cleans @~75%
EVEN Minutes:
5 Strict toes to bar
METCON
Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
COOL DOWN
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team