CrossFit Sudbury – Training – 24072015

Hey Folks!

Another beauty day in the books!  Hope the 3RM clean was a nice change up from the typical 1RM we do with the oly lifts.  Today we encounter our other “test/re-test” WOD to help us with measuring, “getting better at the CrossFit”.  It’s going to require digging in deep and ignoring the “pain” so that afterwards you don’t “regret” not going harder.  Nik is going to love this one.


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


HSPU/Good Morning EMOM
Every Minute for 10 Minutes:
5 Handstand Push ups (from a deficit if possible)
5 Good Mornings (@~70% of your Press 1RM)


Fight Gone Bad
1 Minute per station for 3 Rounds for max Reps of:
Wall Balls 20/14
Hang Power Cleans 75/53
Box Jumps 20/16
Push Press 75/53
Row (cal)


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team