Hey Folks!
Great work today on that ridiculous sweat-fest! I didn’t know I had that much sweat in me. I’d like to think the HSPU’s are getting easier… hopefully you guys are noticing the same thing? We’re going to try to hit all these more “difficult” movements more often during this cycle.
Make sure you’re staying hydrated and getting enough rest these days – I know I’ve said it before, but Exercise is the architect, recovery is the contractors. You can plan as an architect all you want, but if you never let the contractors work (or hire crappy contractors), you won’t get the result you want.
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WARM UP
Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
Clean, Squat, Thruster & Jerk Complex
Every 2 Minutes for 10 Minutes:
1 Power Clean
2 Front Squats
1 Squat Clean
1 Thruster
1 Jerk
@~65% of your Clean & Jerk 1RM
1 Power Clean
2 Front Squats
1 Squat Clean
1 Thruster
1 Jerk
@~65% of your Clean & Jerk 1RM
Superfun Wall Ball/Pull Up WOD
4 Rounds for time:
15 Wall Ball (20/14)
15 Pull ups (scale up to chest to bar if possible)
15 Wall Ball (20/14)
15 Pull ups (scale up to chest to bar if possible)
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team