CrossFit Sudbury – Training – 16092015

Hey Folks!

Killer WODs over the next little bit.  We’re going to be working on getting into uncomfortable places and getting comfortable there.  Sitting into that full squat with a fairly heavy bar in the front rack won’t have been easy – but it’ll make anything lighter than it being in the bottom, “no big deal”.

We’ll also be shoring up typical weaknesses, in a way that should translate to better olympic lifting.  One thing to keep in mind.

Twitchy hips are GOOD hips.

In a way, think about being all cracked out and twitchy.  Every time you do a KB swing, Push press, box jump, and even at the top of Back Squats – Really snapping that top of the squat will help with the violent hip extension needed to elevate a heavy bar either overhead or to the rack position.


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Pull Up Progression EMOM
Every Minute for 10 Minutes:
2 reps of:
Performance – Muscle ups
Athletic – Chest to bar Pull ups + Ring Dips
Health – Pull ups + Ring Dips OR Push ups


MetCON Sandwich Party!
Perform the following for time:
7 Back Squats (Suggested load – 60%)
20 Overhead Walking Lunges
50 Sit ups
20 Overhead Walking Lunges
7 Back Squats


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team