Hey Folks!
Great weekend – It was nice to use the Airdyne in a WOD – people can keep an eye out for that happening a little more often 🙂
Excuse the curse words in the video today – I like the message though!
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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
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
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.
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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
Death By Chest-To-Bar
Going up by 2 reps each minute.
Minute 1 – 2 C2B pull ups
Minute 2 – 4 C2B pull ups
Minute 3 – 6 C2B pull ups
… etc …
***Capped at 10 Minutes, because 110 C2B pull ups is out of control.
Minute 1 – 2 C2B pull ups
Minute 2 – 4 C2B pull ups
Minute 3 – 6 C2B pull ups
… etc …
***Capped at 10 Minutes, because 110 C2B pull ups is out of control.
WOD With A KB And A Box
5 Rounds for time:
3 Goblet Squats (50/35)
4 Walking lunges with KB in goblet position still (50/35)
1 Box Jump (high/high) – no KB
200m Run (out to little “shed thingy” and back @ full effort.
*Rest 1 Minute
3 Goblet Squats (50/35)
4 Walking lunges with KB in goblet position still (50/35)
1 Box Jump (high/high) – no KB
200m Run (out to little “shed thingy” and back @ full effort.
*Rest 1 Minute
Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team