Hey Folks!
Killer weekend! We had some great workouts in there.
We’re going to have a week or two of some general “CrossFit” programming to let people cool off a little bit from having a more specific focus, and then we’ll attack the next cycle after the Battle Beyond the Barbell! 🙂
Keep up the great work everyone. Go hard when you’re feeling great, and dial it back a little if you’re feeling sore/banged up. Also, let your coach know if you have any areas that are more sore than they should be s0 we can tailor the WOD to your needs!
Also – There is no Performance Enhancement tomorrow morning – Just an amazing WOD!
[av_video src=’https://www.youtube.com/watch?v=WiaN-ENSLJo’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1vjaxr’]
WARM UP
Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
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.
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.
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)
Back Squat/HSPU EMOM
Every Minute on the Minute for 10 Minutes:
ODD – 5 Back Squats @70%
EVEN – 5 Handstand Push ups
ODD – 5 Back Squats @70%
EVEN – 5 Handstand Push ups
Keep Working Hard
4 Rounds for time:
15 Ring rows
15 Wall Ball
15 Kettlebell Swings
15 Ring rows
15 Wall Ball
15 Kettlebell Swings
Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team