CrossFit Sudbury – Training – 08062015

Hey Folks!

Wow.  That was an unreal day on Saturday.  Kristin and I have been working on/in this gym for almost 4 years now, and when we originally started training with people we never could have imagined it would grow to be as big, as friendly and as amazing as this weekend was.  The athletes, the volunteers and judges, the spectators, sponsors, and everything else came together in an amazing way that just goes to show that even though we’ve grown in size, the “family” feel to our place hasn’t changed 🙂

I’m going to put up a designated post about everything (hopefully including amazing photos by Richard Lemieux!) so keep an eye out!

Also – if anyone has friends or family interested in joining the fam – let them know to email or call/text me and we’ll get them set up.  We love making people fit and happy.


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.


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.

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)


Perform a 3 position Snatch Every Minute On the Minute for 10 minutes.

We’ll be doing the reverse order as usual to help nail home WHEN to take off and which positions to hit. Check out the video for some info on the positions from Coach B.

1st Position – Hips (torso stays upright, dip 1-2 inches)

2nd Position – Knees (above or below knees, depending where you need practice [ask your coach], dip straight down, then hinge by driving your hips back – you should feel your hamstrings.

3rd Position – Off the floor, You should go through the other two positions on your way up, otherwise you’re pulling yourself out of position, which is bad.


Deadlift Litvinov WOD
5 Rounds for time:
3 Deadlifts (225/155) – go for speed
100m Run (at ~70% effort)
Rest 30 seconds


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