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CrossFit Sudbury – Training – 07052015

Hey Folks!

Killer week so far!  Very fun WOD today – I think we might have ti replace that one sometime soon too, to see if we can’t beat our times today.

James Running clinic is ON today (Thursday) from 6-8pm – Get in there and learn how to run!

WARM UP

Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom

HEALTH

Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

PSnatch+OHSquat EMOM
Every Minute for 10 Minutes:
1 PowerSnatch – 1 Overhead squat

METCON

Nicole
AMRAP 20 Minutes:
400 meter run
Max reps Pull-ups

Note number of pull-ups completed each round.


COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team