CrossFit Sudbury – Training – 12062015

Hey Folks!

Awesome work today – I’m sure it was boatloads of fun.  We’re going to be using some runs as the “strength” a couple days a week, as per James’ Program.  Ensure you aren’t just blowing yourself up, and that you’re concentrating on your technique and efficiency when you’re out there.  Think easy, light, smooth and fast (completely stolen from Caballo Blanco from “Born to Run” – read it).  In that order.  Don’t move onto the next until you feel like you’ve mastered the ones before it.

Today we’re sneaking in some tests for this training cycle.  Max Broad Jump – a fantastic test of power production (only bested, maybe by the max vert…. but a Vertec costs a couple hundred bucks), and Max double handed Farmers Carry as a test of pure work capacity – how long can you hang on to the KBs, and how much ground can you cover (while walking).  We’ll also be repeating the dirty Front Squat/Toes to Bar/Burpee WOD as it is a great mental test and test of your “core”.

WARM UP

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

NEW CYCLE TESTING

Max Broad Jump
3 attempts at Max Broad Jump

Try to cover your height or more!


Max Time Farmers Carry
Max time Farmers Carry (walking).

Men – 70#/hand
Women 50#/hand


HEALTH

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

*Add 5 pounds each session.


Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


LONGEVITY

C&J Complex And A Half
Every 2 Minutes for 10 Minutes:
1 Hang Power Clean
+ 1 Push Press
+ 3 Front Squats
+ 1 Jerk
@ your 1RM Press weight (or something appropriate).


METCON

Averaged Fran
3 Rounds for time:
15 Thrusters (95/65)
15 Pull ups

COOL DOWN

Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team