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CrossFit Sudbury – Training – 20072015

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!

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

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


HEALTH

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.

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

LONGEVITY

Back Squat/Ring Dip EMOM
Every Minute for 10 Minutes:
ODD: 4 Back Squats @70%
EVEN: 3 Ring Dips (weighted if you like/can)

METCON

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

COOL DOWN

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