Hey Folks!
Awesome day of training today! A little change up from yesterdays endurance to some stability and strength today – hope your hands survived the muscle ups, and if not, that you’ve got a strategy to fix them up quick. If you haven’t seen the “Ript skin systems” boxes near the Biosteel, they’re worth a glance if you’ve had tears on your hands or painful calluses. I use the “stone” every time I shower and it seems to help with calming my calluses. The “Quick fix” is also good for speeding the recovery time when you DO tear. I’m still working on being more diligent with putting the “Daily dose” on when I go to bed to help keep my hands from cracking open.
Great work in the gym – Keep it up! Todays stuff looks like fun! Looking forward to seeing you in there!
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WARM UP
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
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.
*Add 2.5 pounds each session for this lift.
ODD – 3 Deadlifts @70%
EVEN – Handstand walk or hold practice, 30 seconds.
10 Box Jumps (24/20)
10 Slam Balls (30/20)
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
The CrossFit Sudbury Team