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CrossFit Sudbury – Training – 30092015

Hey Folks!

Looks like Autumn is here – That’s alright, we did have a pretty awesome summer, and I’m hoping to approach the season with a smile and a nice warm cup of coffee (more likely several).  Hopefully it means the end to the flies that keep finding their way into the gym/clinic.  I swear the flies have a plan and only deploy one at a time to annoy us enough to talk about it, but not so much to do anything serious about it. Sneaky flies.

Today is Front Squat max out day!  Maintain perfect form, stay tight (wear a belt maybe), drive those elbows up and smash a wicked PR, alright?  🙂   Video of Froning from just over 4 years ago.  Interesting to see where he is now, even with his confidence compared to back then!

WARM UP

Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

LONGEVITY

Front Squat Test
Find your new 1 Rep Max Front Squat!

Tight Core, elbows up, and drive those hips up and through!


METCON

Row 2000m – set the rower to count down from 2000m to get an exact time 🙂

OR, If you don’t want to Row…

Airdyne 100Cal
For time:
100 Calories on the Airdyne

COOL DOWN

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