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.
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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
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 😉
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.
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
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team