CrossFit Sudbury – Training – 19052015

Hey Folks!

That was a hell of a weekend!  WELL deserved rest for everyone – I hope you guys all got outside to enjoy the weather, spent some time with friends and/or family and relaxed at a lake/patio/beach/back deck.

Note – No Performance Enhancement for the summer – We’re going to be re-tooling it and releasing it in the late summer/fall and it’s going to be epic.

We’ve got an awesome week ahead of us – Re-Test week!  We’ve got our powerlifting Total on Tuesday (today), and the Lumberjack 20 coming up this week too!  I’m looking forward to seeing how everyone has improved, and where everyone feels they’ve improved most.

Following this week we’re going to have a purely “generalist” week – just some good old fashioned CrossFit, likely with a little less volume to give you guys a chance to recover before we roll into our next program.  It’s going to be an awesome summer, that’s for sure!

Also – We’re approaching our favourite event of the year – The Battle Beyond the Barbell!  June 6th (Saturday), we have 16 teams of 4 competing throughout the day, we’ll have a BBQ, ridiculously awesome raffle prizes and a bunch of other great stuff for you to check out – all to support the Janis Foligno Foundation.  It’s always a fun day and the more the merrier!  Come on out and bring you friend and family with you! 🙂


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squats 3×5
Back Squats
*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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds

2k Row + Front Squats
For time:
2k Row
20 Front Squats @70%

* break up the squats as needed – you’ll just end up having to rest – don’t sweat it! 🙂


Powerlifting Total
Warm up to and then take 3 attempts at each lift:
Back Squat
Bench Press

Score is the total of the three (though mark down in your journals what you got for each lift as we’re using them for percentages for the next 6 weeks).

Row 2000m – set the rower to count down from 2000m to get an exact time 🙂


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