CrossFit Sudbury – Training – 04062015

Hey Folks!

Great work today – The hint for WOD #3 went up for the Battle Beyond the Barbell!  As a team you’ll each complete your 1RM Clean and Jerk (via any style), using 1 barbell and with a finite amount of time.  Get in there!

Just as an aside, and I hope this is something you all already know, but we REALLY want to help you become the best version of yourself.  We want to give everything we possibly can to help you achieve your goals, and the best way to do that is to know what those goals are.  Let your coach know, email me, call or text me, and I will help keep you on track, directed where you need to go and on your way – You just need to put in the time and effort, but we’ll provide the resources 🙂

We’re very excited for this weekend, to see folks pushing themselves beyond what they thought they were capable of, to see groups of strangers sweat together and very likely becoming friends, to see the support of our community and where it has come to over the years.  This is why we work the long hours and why they don’t feel like long hours – because of all of you – so keep being awesome, people are always watching and getting inspired.


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


RopeClimb/FSq/Run For Time
10 Rounds for time:
3 Front Squats @50-60%
1 Rope Climb
200m Run


Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team