CrossFit Sudbury – Training – 31072015

Hey Folks!

It’s the long weekend!  We’re going to be closed on Monday, but otherwise hours will be normal over the weekend thanks to Coach Lisa!

As per usual – it’s the summer!  Get outside, do some sort of activity, chill on a patio, hang with friends/family, so stuff you love.  That’s some of the most important parts of the recipe for a great life!

Warning – The video has swears in it.  Otherwise it’s hilarious.


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.


Bench & Push Ups
In as few sets as possible:
18 Bench Press @70%

Then, perform 30 Push ups, in as few sets as possible, but with PERFECT form.
Not for time.


Run/TTB/Squat WOD
2 Rounds for time:
25 Calories on either the Airdyne OR the Rower (2x around our building)
15 toes to bar
25 Air Squats


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team