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CrossFit Sudbury – Training – 25062015

Hey Folks!

Great work on Helen everyone!  Forearms took a beating on that – and now we’re ALL more fit.  Not too shabby.

WARM UP

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

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

Clean & Jerk Complex EMOM
Every 2 Minutes for 10 Minutes:
Power Clean
+ 2 Front Squats
+ Hang Squat Clean
+ Jerk
@~65%

METCON

Row/WB/RR/HSPU WOD! 🙂
Complete the following for time:
1000m Row
60 Wall Ball
40 Ring Rows
20 Handstand Push ups

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