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CrossFit Sudbury – Training – 01052015

Hey Folks!

It’s Friday!  Boom-Pow!  Helen!  It’s a great Benchmark a one that won’t leave you feeling wrecked.

WARM UP

Clean Warm up
2 Rounds:
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

*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

METCON

Helen
3 Rounds for time:
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)
See you in the gym!
The CrossFit Sudbury Team