CrossFit Sudbury – Training – 05052015

Hey Folks!

Awesome WOD today – total grip workout.  Hopefully you guys found the 8 reps easier than last weeks 10.  This is the last week with higher rep ranges as we’re tapering down into our retest week (not next week, but the weekend after)

If you haven’t signed up for James’ running clinic – get on that.  Haven’t you always wanted the run part of a WOD to feel like rest?


Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


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)


Back Squat 8 E2MOM
Every 2 Minutes for 10 Minutes:
8 Back Squats @60-65%


Power Sandbag AMRAP
10 Minute AMRAP:
3 Power Cleans @~60-65%
6 Sandbag Lunges
100m Sandbag Carry


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team