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CrossFit Sudbury – Training – 14052015

Hey Folks!

Happy Birthday Lisa!  Have fun Franning like a champion.

Awesome work today folks!  It was a great WOD for keeping the intensity high – which is what we’re looking for 🙂

We’re closed on Monday, but Open on Saturday and Sunday for normal Open gym hours.  Get outside and do something awesome.  Worst case scenario, go for a run, or have a nap – whatever works for you 😉 We’ll have an awesome re-test week coming up afterwards, so prepare yourselves

WARM UP

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

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

Deadlift/Box Jump EMOM
Every minute on the Minute for 10 minutes perform:
ODD Minutes – 5 Deadlift @70%
EVEN Minutes – 5 Box Jumps 30/24

METCON

Lil’ Nancy-ish
8 Rounds for time:
200m Run
7 Overhead Squats (95/65)

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team