CrossFit Sudbury – Training – 10092015

Hey Folks!

We’re having a killer week – you guys are rocking the Front Squats so far today too.  What are you guys going to do with all that fitness?  PR your lifts, that’s what.  Give it 5 more weeks 🙂

Check out the news from yesterdays WOD post with info about this weekend and some other exciting stuff.


Back Squat Warm Up
10 spiderman lunges
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
*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


Behind The Neck Jerk + OHS EMOM
Every Minute for 10 Minutes perform:
ODD Minutes:
1 behind the neck Jerk + 1 Overhead Squat*
EVEN Minutes:
5 Toes to bar
*Bar begins on your back like you’re going to back squat it. Place your hands on the bar in your snatch grip, or slightly narrower. Perform a push or split jerk. Do an overhead squat 😉


Wall Ball/Pull Up Redline WOD
18-15-12-9-6-3 for time of:
Wall Balls
Pull ups
*Rest 1 Minute after each round. This should allow you to recover enough to go way too hard on every round. Take care of your hands – wear grips if you need and use chalk as is necessary.


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