CrossFit Sudbury – Training – 02072015

Hey Folks!

Happy Canada Day!  We live in the greatest Country on the planet!  Thanks to Coach Lisa for opening the gym up and for programming an awesome WOD for you guys.

Keep up the great work in the gym!  Make sure to give that posterior chain a little loving with a LaX Ball and the foam roller.  nice LONG low intensity stretching will help too.


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


Health – Back Squats 3×5
Back Squats
*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.


Deadlift E2MOM
Rest 2 Minutes/use this time to prep your bar with a 70% Deadlift

Every 2 Minutes perform 5 Deadlifts at 70%


Running & Front Squats
2 Rounds:
800m Run
20 Front Squats (115/73)
Rest 1 Minute


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team