CrossFit Sudbury – Training – 17092015

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!


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


Deadlift/Handstand EMOM
Every Minute for 10 Minutes:
ODD – 3 Deadlifts @70%
EVEN – Handstand walk or hold practice, 30 seconds.


Box Jump – Slam Ball AMRAP
10 Minute AMRAP of the following:
10 Box Jumps (24/20)
10 Slam Balls (30/20)


Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team