CrossFit Sudbury – Training – 12052015

Hey Folks!

It’s Tuesday and life is good.  Keep up the great work in the gym – there were some super impressive lifts in the gym today – and I’m stoked to see next week!  Boom-Shakalaka.


General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


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)


Pendlays/Step ups EMOM
Every Minute for 10 Minutes perform:
ODD Minutes – 8 Pendlay Row
EVEN Minutes – 8 Sandbag Step ups


You can do it put your posterior chain into it
5 Rounds for time:
30 Double Unders
10 Single Arm KB swings (70/50)
10 Burpees
10 Single Arm KB Swings (other arm)


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team