CrossFit Sudbury – Training – 25092015

Hey Folks!

It’s Thursday!  Looks like another beauty day in paradise, right?  Thursdays have always been my favourite day of the week.  They’re like Christmas Eve.  It’s almost the weekend, people are usually pretty chilled out since tomorrow will be Friday, but you can still be super productive and get things done (whereas Fridays are often “ended” early, productivity-wise).  Make sure you’re doing stuff you love, spending time with those you love, and get out and appreciate the sun and breeze at the same time – it’s an awesome combination 🙂

Wish us luck this weekend – our three teams will be having a blast and doing our best in competition against some awesome gyms down south.  It should be a really good time!

Next week we’re going to do some re-testing things to prepare for James’ squat program – so it should be pretty fun.  Let me (or your coach) know how things are going for you and if there’s anything specific you’d like to achieve over the next 3 months (kinda like a pre-new years resolution 😉 )


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 – Power Clean 5×3
Power Clean
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.


Deadlift Litvinov WOD
5 Rounds for time:
3 Deadlifts (225/155) – go for speed
100m Run (at ~70% effort)
Rest 30 seconds


Running And Snatches For Time
For time:
200m run
5 Snatches (135/95)
400m Run
10 Snatches (135/95)
800m Run
15 Snatches (135/95)

*Snatches can be any style, though they need to come off the ground each time.


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team