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CrossFit Sudbury – Training – 23092015

Hey Folks!

Good times!  Super stoked for this upcoming weekend in Mississauga at Elements Team Challenge – We’ve got 3 teams headed out and we’re hoping to have a boatload of fun and hopefully perform really well!

The gym will be open for its’ normal hours this weekend – so you can come in to the gym and challenge yourself in your own way!  I’m sure our coaches will help you out with it 😉

The weekend after James, Bud and Tori are competing in the Ray Hamilton Classic in North Bay (weightlifting competition) and I’m sure they’d love your support.  I’ll be there helping James and Bud choose which weights to lift (hah!) so if you’re free, and want to come cheer – head out to North Bay with us! 🙂 I’ll likely have a few seats in the truck for anyone that wants to carpool (though I’ll likely be there early and stay late).  Another option if you’re looking for something to do is to contact Caz and let him know you want to go swing a kettlebell for an hour (as a relay with a team!) – it’s for charity and should be a great atmosphere.

WARM UP

Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


LONGEVITY

Every minute on the minute for 10 Minutes:
ODD Minutes – 5 Back Squats @70%
EVEN Minutes – Deadbug around the world

METCON

Dirty 30
For time:
30 Box jump (24″/20″)
30 Jumping pull-ups
30 Kettlebell swings (35/25)
30 Walking Lunge
30 Knees to elbows
30 Push press (45/33)
50 Good Mornings (45/33)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

COOL DOWN

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