CrossFit Sudbury – Training – 15092015

Hey Folks!

There were a couple burpees done today.  I think maybe all of them were done.  All the burpees.  Good times.  ALSO, some of the prettiest Jerks I’ve seen in a Hwhile!  That strength is a nice way to force you to do the Jerk properly – or at least value the use of your legs in its’ execution.  They were snappy.  They were succinct.  and they were beautiful.  Great work folks!

Let’s keep up the good efforts and have some fun.  Make sure you guys are mobilizing your tight spots! Movement prep is crucial (though if you need lots of extra time, try to start mobilizing before class starts a la Chris P.  He knows how to prepare to move so that he doesn’t hurt himself).

MELT Method & Addressing your fascia workshop is on September 24th (Thursday) at 7pm.  It’s $15 for the hour, and should show us some neat ways to mobilize that we likely haven’t tried yet.  Worth checking out!  One new idea can make a world of difference, right?  Kinda like discovering our gym and training the way we do! 😉


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


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)


Bottomed Out Cleans EMOM-10
Every Minute For 10 Minutes:
2 Cleans* @70-75%
*Catch the clean in the bottom of a squat and stay there for a count of 3. (or catch it higher and ride it down, if you aren’t comfortable with catching it in the bottom yet)
STAY TIGHT! do NOT let your elbows touch your knees.


For time:
1000m Row
50 Sit ups
800m Run


Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team