CrossFit Sudbury – Training – 09092015

Hey Folks!

News to keep in mind:

  • Saturday – we’re closed as we’re hosting Rock Tape for a seminar
  • Sunday – We’re open 10-2 for our “competition” and then continuing to be open until 4pm as Lulu Lemon will be here and we’ll have a BBQ and some pops.
    • The workout will be essentially like doing a normal days work (strength work, WOD) with one more extra WOD.  One will be longer in duration than the other to test for different energy systems 🙂
    • Should take about 90 Minutes from start to finish, but you’ll be able to do each section at your own pace
  • We’re hosting Jenine Saunders on September 24th from 7-8pm for an intro to her MELT Method – it’s $15 per person and will be educational and a great way to mobilize to improve our recovery and performance.  Let Lisa (or whoever is coaching) know if you’re interested in signing up and we’ll save you a spot!  Spots are limited.

You guys are doing great and the halting snatch work seemed to really help with keeping the bar close, and making the connection between bar and hip.  Keep up the great work, we’re in for a fun 6 weeks!


Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


Pause Front Squats & Ring Rows EMOM
Every Minute for 10 Minutes:
ODD Minutes:
2 Pause Front Squats @75-80% (Scale lower if you’re feeling beat up from this weeks training)
EVEN Minutes:
2 single arm ring rows/arm


Box Jump/Run WOD
4 Rounds for time:
15 Box jumps (high)
400m Run


Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team