CrossFit Sudbury – Training – 15062015

Hey Folks!

Great weekend of funtastic training!  We’ve started the first week of the next cycle – Super Secret Squirrel Program for Elite Epicness and Awesome Glutes (something along those lines).  This week we’re focusing on technique while also attacking those glutes.  Make sure you’re doing some high quality squat prep and the necessary mobility work afterwards.  Same goes for your hams, calves and the bottoms of your feet, from all the running.

Everyone is running today – Health’s Squats and presses will resume tomorrow 🙂

The pics from BBTB should be coming in soonish (I try not to rush Rick, he does good stuff!) – I’m stoked to see them all!


General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


If you’re doing “Health” and
200m Run Repeats 4-6x
E2MOM- 8-12 Minutes.
200m Run
(Stop after 4 runs if you feel yourself breaking down in form, or if you don’t respond well to higher volumes)


1/2 Speal Vs. Khalipa
½ Speal vs. Khalipa:
10-8-6-4-2 of Clean and Jerk (135/95) with a round of Cindy after each round.


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team