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CrossFit Sudbury – Training – 23062015

Hey Folks!

Awesome work today – hopefully there weren’t too many “log jams” at the sleds.  We’re all friends, I’m sure sharing wasn’t the worst experience 😉 Hopefully you all passed kindergarten (or whatever they call it now)

This coming Friday we’re going to be closing at 5pm – Sorry about that, but I’m sure you can find something else fun to do with your Friday night!  If you’re still looking for the fitness – head over to bell park and run the board work.  It’s a great little “trail” and the views are beautiful.  And you can jump in the lake when you’re done!

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.


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)


LONGEVITY

Press-Pushpress-Jerk Til I DIE!
~3 efforts at:
Max Presses at 60%
*Once you fail your presses, continue on with Push presses.
*Once you fail your push presses, perform 3 Jerks

METCON

FSq/Pushup/Situp WOD
5 Rounds for time:
5 Front Squats (135/95)
10 Push ups
15 Sit ups
Rest 30 seconds

*Go FOR SPEED!


COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team