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.
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WARM UP
Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
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
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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
Squat
10 X 2
Every Minute for 10 Minutes perform 2 Back Squats @50% (SLOW down, FAST up!)
“Laporte”
For time:
21 Thrusters (96/65)
21 Burpees
400m Run
15 Thrusters
15 Burpees
400m Run
9 Thrusters
9 Burpees
400m Run
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
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team