CrossFit Sudbury – Training – 11062015


Hey Folks!

It’s Thursday!  Get in there and run your faces off, but not literally… just figuratively.

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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.


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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

Running – Day 2
3-4x 400m Run

(depending on your state of fatigue after the 3rd).

Rest 90 seconds after each run.


METCON

Back Squat/Sit Up/DU AMRAP
10 Minute AMRAP:
3 Back Squats @65%
10 Sit ups
30 Double unders

COOL DOWN

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