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CrossFit Sudbury – Training – 28092015

Hey Folks!

Awesome weekend!  Great work to everyone that competed this weekend – We didn’t win, but we gave our best and had a blast – which is a win if you ask me.  There were numerous PRs, some amazing mental breakthroughs, and some epic high fives – Can’t wait for the next one!

That being said – for the CF24 – It’s time to start grouping up into teams of 3-6 people.  Keep in mind you don’t have to do all 24 hours (though we could use the company haha).  It’s a charity and awareness event above all, but it is also a great challenge and should be an awesome time to hang out, and spend some (maybe a little too much) time together.  You can head over to this link (https://www.cf24.ca/pledge/register.php) and sign up your team.  The captain will sign up the team name first, and from there the following members to sign up can join that team.  I should be getting my hands on some more info this week, but there’s a decent amount of info on the website there.  Check it out and start teaming up!  We’ll also be looking into some sponsors (food, beverages, etc.) that want to be involved in the event – talk to your coach, or me if you can flag me down and let me know if you have any connections/great ideas! 🙂

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 2-2-2-1-1-1
With a 10 minute cap work up in weight on your snatches until you hit a heavy single:
2-2-2-1-1-1

i.e. 3 sets of 2, and then 3 sets of 1, increasing the weight every set.


METCON

MUFSqBR For Time!
5 Rounds for time:
3 Muscle ups (sub: 9 ring rows)
5 Front Squats @60%
200m Ball Run

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