CrossFit Sudbury – Training – 09062015

Hey Folks!

Great workout today – hopefully it was a reasonable transition into a new training cycle.  Short and intense today – a little quality movement work tomorrow.  It’s going to be a good 6 weeks coming up!

We’re going to running a fair amount over the next 6 weeks, so make sure you’re spending the time you need massaging your calves, hamstrings and the bottoms of your feet!  It will pay off in the long run when your calves aren’t all blown up and sore/injured!  Not optional… do it.

WARM UP

Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

HEALTH

Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.


Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds

LONGEVITY

Ring Dip/Chin Up EMOM
Every Minute for 10 Minutes:
ODD – 3 Ring Dips (strict)
EVEN – 5 Strict chin ups (weighted if possible)

METCON

Quady Aby AMRAP
AMRAP-12:
10 Front Squats
10 Toes to Bar
10 Burpees

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