Hey Folks!
Killer weekend – I missed the gym but I heard there was a wicked vibe and you guy were all having a blast. Looking forward to getting some more solid training in and enjoying the next week of epic weather, an awesome weekend (with an outing to the Townhouse to see the Classy Chassys!) and then lots more fun over the coming weeks, getting ready for the Element Team Challenge.
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WARM UP
Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
Back Squat 5-5-3-3-3
Back Squat
5, 5, 3, 3, 3
*Increase the weight each set. Should be a very challenging final 3, but NO failing.
5, 5, 3, 3, 3
*Increase the weight each set. Should be a very challenging final 3, but NO failing.
MUFSqBR For Time!
5 Rounds for time:
3 Muscle ups (sub: 9 ring rows)
5 Front Squats @60%
200m Ball Run
3 Muscle ups (sub: 9 ring rows)
5 Front Squats @60%
200m Ball Run
Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team