Hey Folks!
Great work today – Todays WOD was compared to a shift on the ice in hockey, which I think is fair, as the stimulus was intended to mimic many athletic movements – Squat, Lunge, Jump, Run. It was super fun throwing down with the lunch crew (which is growing in size, and might even rival the 6am crew soon!) What do you guys think? AM versus Noon versus PM throw down on an upcoming weekend, sometime soon? Let me/your coaches know what you think! 🙂
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WARM UP
Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
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)
10 X 2
Plank – 1 Minute
Squeeze your butt, quads, and get into a hollow position during your plank. It should be an active though very still movement.
KB/Burpee AMRAP-8
As Many Rounds as Possible in 8 Minutes of:
8 KB swings (50/35) “Russian”
8 Burpees
8 KB swings (50/35) “Russian”
8 Burpees
Plank – 1 Minute
Squeeze your butt, quads, and get into a hollow position during your plank. It should be an active though very still movement.
Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See You in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team