Hey Folks!
A few more days until the CrossFit Games kicks off! We’re going to do a pool! What do you guys think? 5 or 10$ buy in? Write your names on the board if you’re in and we’ll do a draft on Tuesday. Depending on how many people we get we’ll maybe do a couple pools 🙂
You’ve only got tomorrow though – so no wishy-washy-ness, get on that white board and let us know please!
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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 – 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
Back Squat/Ring Dip EMOM
Every Minute for 10 Minutes:
ODD: 4 Back Squats @70%
EVEN: 3 Ring Dips (weighted if you like/can)
ODD: 4 Back Squats @70%
EVEN: 3 Ring Dips (weighted if you like/can)
Fun In The Sun!
2 Rounds for time:
10 Cleans 155/95
10 Toes to bar
10 Deadlift 155/95
10 HR Pushups
10 Box Jumps 24/20
10 Cleans 155/95
10 Toes to bar
10 Deadlift 155/95
10 HR Pushups
10 Box Jumps 24/20
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