CrossFit Sudbury – Training – 21052015

Hey Folks!

So I think we’re going to delay Lumberjack 20 until next week when the weather is supposed to be awesome.  Having you guys run outside in barely above freezing weather doesn’t seem like a fun way to PR a WOD 🙂

Keep your eyes peeled over the next few weeks for info about our sponsors and potential hints on the WODs for Battle Beyond the Barbell – It’s been fun drawing up some of the tasks for you guys to complete.  You’re in for a fun day!


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


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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


Clean+FSq+Jerk EMOM
Every Minute for 10 Minutes:
1 Clean + 1 Front Squat + 1 Jerk


Spread It On!
4 Minute AMRAP:
4 Kettlebell swings (overhead – TIGHT ABS!) 70/50
4 Burpees

– Rest 2 Minutes

4 Minute AMRAP:
4 Goblet Squats 70/50
4 Toes to bar

*Scale weight and skills as needed (i.e. Russian versus overhead swings, reverse sit ups versus toes to bar)


MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team