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CrossFit Sudbury – Training – 22072015

Hey Folks!

You’ve got a few more hours to get your pics into me – Then in the morning, I’m doing the draw for who gets which athletes.  I’ll alternate picking names from a hat, and then that’ll be the order and I’ll continue until all the athletes are gone.  So if Mike is first pick, he’ll get his first pick of male, then if Sophie is next, she’ll get her first pick of female, and then say Mandie is third, she’ll get her highest picked male, etc. etc.

That’s the fairest way I know how to do it.  Should be a good way to make watching the Games a little more exciting 🙂

p.s. The cycle we’re currently on is called, “Getting you good at the CrossFit”.  Test and re-tests are being picked as the week plays out.  Also, Thursdays strength is one of them.

WARM UP

Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

METCONS

PP/Th/FSq/C2B For Time Short Metcon
3 Rounds for time:
2 Push Press
2 Thrusters
2 Front Squats
(@ 50% of your 1RM Front Squat)
6 Chest to Bar Pull ups

Good Ol’ Fashion AMRAP
10 Minute AMRAP:
3 Deadlifts @75%
9 Burpees
15 Slam Balls
200m Run

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team