Hey Folks!
so THAT was a great week. Looking over my programming – I’ve just been CRUSHING you guys up all last week and then up to wednesday of this week. You’re all killing it though – and I’m happy to see you guys hanging in. We’re going to sneak in some workouts that hopefully are a little easier on the body over the next week or so, before we start doing a bunch of re-testing next week. Then we’re onto another amazing cycle of good times and awesomeness.
We’ve got some awesome stuff coming up, between our Morning vs. Noon vs. Evening crew throw down, Lulu coming for a pop-up shop (September 13th for both), the CF24 (October 24th) and I’m sure lots of other fun things coming down the pipe.
Keep being amazing, Everybody!
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
5 sets of 3 reps
*Add 5 pounds each session.
Rest as needed between sets.
Russian Kettlebell Swings (70/50)
Score is total reps. Break them up however you need.
*Scale to an appropriate weight – ask your coach if you need help.
Max Push ups.
Score is total reps. Rest and break up sets as needed.
5 Single arm overhead squats (with a DB or KB – use an appropriate weight and take your time to ensure good form)
200m Run
5 Single arm overhead squats (other arm)
20 Slam Balls (20/10)
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team