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.
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WARM UP
General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
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
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)
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
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team