Hey Folks!
Awesome week in the books (almost)! Make sure you check out the CrossFitter of the Month – as well as the Fascia seminar and intro to the MELT method that is going down next week! The flyer is on the “news” whiteboard – check it out and let your coach know if you’ll be making it!
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WARM UP
Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
Snatch Complex EMOM
Snatch Complex
Every Minute for 10 Minutes perform:
1 High hang Snatch
1 Snatch Balance
1 Overhead squat
*Use ~65%
Every Minute for 10 Minutes perform:
1 High hang Snatch
1 Snatch Balance
1 Overhead squat
*Use ~65%
Hip Extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team