,

CrossFit Sudbury – Training – 24092015

Hey Folks!

Good times with the Dirty Thirty today!  It’s a grinder – and you guys ground it out 🙂

WARM UP

Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)

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

*Add 2.5 pounds each session for this lift.


LONGEVITY

Clean Work
Perform Full Cleans in the following rep scheme, increasing the weights each set. Rest as needed between sets.
2-2-2-1-1-1

METCON

Sept 7th Fun
5 Rounds for time:
7 Toes to Bar
14 Overhead Walking lunges (45/25)
200m Ball Run

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team