CrossFit Sudbury – Training – 11052015

Hey Folks!

Awesome weekend!  I’m excited to say that the cert didn’t change a lot, but enough to be worth the refresher – I’m pumped to get back into the fundamentals and also for the next couple weeks of training.  This week is another good week of grinding – though with less reps – which I’m sure you’ll be relieved to know 🙂

Hope you all crushed James Running Technique seminars and learned a tonne.  Don’t stop there though – use the drills he taught you to help improve technique during any running WODs – even if ti means being slightly slower.  Think, efficiency.


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 – Back Squats 3×5
Back Squats
*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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds


Back Squat 5-5-3-3-3
Back Squat
5, 5, 3, 3, 3
*Increase the weight each set. Should be a very challenging final 3, but NO failing.


12 Minute AMRAP:
2 Power Snatch @ 75-80%
4 Handstand Push ups
8 Lateral Toes to Bar (touch feet outside of one hand, then outside the other – that counts as 2 reps)

Scale to:
2 Power Clean or 4 heavy KB swing
4 Push Press
16 Mountain Climbers


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