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CrossFit Sudbury – Training – 30062015

Hey Folks!

Stretch out those Hammies, Calves and Groin – those sprints are going to add up!

Canada Day Hours!  10am-1pm.  There will be a sexy partner/team WOD 🙂  Get in there and Live your Dream (or at least train so you’re more fit, so that while living your dream you look like a rockstar in it)

WARM UP

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

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

Jerk & OHS EMOM
Every 2 Minutes for 8 Minutes:
Behind the neck jerk + 3 Overhead Squats
@60% of your C&J

METCON

Crocodile WOD
14 Minute AMRAP:
10 Foot Handstand Walk (handstand hold or DB Push Press)
5 Box Jumps
10 Slam Balls (40/30)
15 Sit 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