CrossFit Sudbury – Training – 15052015

Hey Folks!

It’s Friday!  AND it’s the long weekend!  7pm Class is cancelled tomorrow (It’s the long weekend – make it to the 6pm class if you can) So we’ll be closed at 7pm, and then again on Monday (Victoria Day).

See you guys tomorrow and then next week!


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin ups – 3 sets of max reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


Every 2 Minutes for 10 Minutes perform:
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)


But can you muscle up under duress?
3 Rounds for time:
30 Wall Balls 20/14
15 Burpees
5 Muscle ups (Sub 5 strict chest to bar pull ups and 5 strict ring dips)


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team