CrossFit Sudbury – Training – 08092015

Hey Folks!

Great long weekend!  I hope you all had a great time – we had tonnes of PR’s in the gym this weekend, and everyones hard work is paying off… Crazy how that works eh?

Looks like a great (short) week coming up – and some good weather (though a little bit cooler than last week) too!  We’re going to focus on the lifts (Snatch, and Clean & Jerk) for the next 6 weeks or so, and we’ll retest those lifts at the end of the cycle (along with some of the WODs we’ll do this week).

CrossFit Kids (age group 5-9) is going to start on the 14th (though final details to be solidified with Mandie), and I’ll put the registration link up ASAP.  Thanks so much for all the emails – We’ll be in touch soon!


Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squats 3×5
Back Squats
*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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


Snatch Pause Work – EMOM
Every Minute for 10 Minutes:
Halting* Snatch Deadlift
Halting* Snatch Pull
Halting* Snatch
*Keeping hips back, pause at the knee cap for each lift. Think of the snatch pull as the first and middle part of the snatch but not the end (you can also think of it as the first and second pull but no third)
Use ~60% of your Snatch 1RM – We’re aiming for perfect form and hitting the RIGHT positions.


1/2 Nate
As Many Rounds (and reps) as Possible in 10 Minutes of:
2 Muscle ups (6 pull ups, 6 ring dips)
4 Handstand Push ups (on the box for scaling)
8 Kettlebell Swings (70/50/whichever weight is appropriate for you)


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