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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.

WARM UP

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

HEALTH

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)


LONGEVITY

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

METCON

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)

COOL DOWN

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