CrossFit Sudbury – Training – 09072015

Hey Folks!

That was a quick one that didn’t look like it would be, but then was.  Hahah. Nice to get some heavy push presses in.


Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


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.


10 X 2
Every Minute for 10 Minutes perform 2 Back Squats @50% (SLOW down, FAST up!)


For time:
21 Thrusters (96/65)
21 Burpees
400m Run
15 Thrusters
15 Burpees
400m Run
9 Thrusters
9 Burpees
400m Run


Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team