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CrossFit Sudbury – Training – 29052015

Hey Folks!

Awesome work today on the Lumberjack 20!  That’s the only WOD that I’ve consistently wanted to (but haven’t) quit, when I do it.  And apparently I’m really slow.  Though I PR’d!  haha

1 week away from the Battle Beyond the Barbell!  Are you ready?  It’s going to be a blast, we’re super excited to have everyone out and enjoy the day!

WARM UP

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

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

*Add 5 pounds each session.


LONGEVITY

Bench Press 8-E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Bench Press @65-75%

METCON

Novemberteenthousand
5 Rounds for time:
5 Ring Rows with a 5 second pause at the top
10 Step ups with a loaded barbell ( to a weight you want – something not too heavy)
15 Sit ups

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team