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CrossFit Sudbury – Training – 21092015

Hey Folks!

Great weekend!  Nice to have lots of folks out this weekend, PRing their O’Neill test, doing some solid squats and push ups, power cleans, and pull ups.  Keep up the great work – we’ve got another couple weeks, and then we’re going to start James’ Squat cycle!  I’m pretty pumped for it as I know my squat could use a little work and it just translates over to better everything.

It’s supposed to be PERFECT workout weather for a good week (I think maybe one day of rain), so let’s take advantage – I’m hoping it’s an awesome late summer/autumn coming up with a slow transition to winter 😉 Perfect temperatures for running outside and not sweating like crazy!

WARM UP

Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

HEALTH

Health – Back Squats 3×5
Back Squats
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.

Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds

LONGEVITY

Snatch Pause Work – EMOM
Every Minute for 10 Minutes:
Halting* Snatch Deadlift
Halting* Snatch Pull
Halting* Snatch
*Keeping hips back, pause at the knee cap for each lift. Think of the snatch pull as the first and middle part of the snatch but not the end (you can also think of it as the first and second pull but no third)
Use ~60% of your Snatch 1RM – We’re aiming for perfect form and hitting the RIGHT positions.

METCON

Run With Your Hammies Or Feel Your Quads!
3 Rounds for time:
400m Run
5 Front Squats @70-75%
10 Burpees to a target 6″ above your reach

COOL DOWN

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