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CrossFit Sudbury – Training – 02102015

Hey Folks!

Another beauty day in the book!  I’m pre-posting this one, so I’m just going to go ahead and assume you guys crushed it, suffered, had fun, high fived and worked hard during Murph.  We have the best members in the world – so I know you all crushed it.

Reminder!  James, Bud and Tori are all competing tomorrow in the Ray Hamilton Classic!  Come on out to cheer and watch if you’d like – I know they’d love the support!  You also get to see them all rocking their singlets 😉   It’s in North Bay so a little trip, but totally worth it and should be a blast!

WARM UP

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

HEALTH

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.


LONGEVITY

Jerk/Handstand Work EMOM
EMOM-10:
Odd Minutes – 3 touch and go Jerks @~75-80%. Any style, but try not to pause in the front rack. Lower it and immediately go into the next jerk.
EVEN Minutes – 30 seconds of handstand walking practice OR try to hold a handstand with your finger tips touching the wall (i.e. very close to the wall – it’s hard not to fall off)

METCON

Sexy Friday WOD 1
For time:
Buy in – 30 Calorie Airdyne

3 Rounds:
20 Sit ups
20 KB swings (Russian, 70/50)

Cash out – 30 Bicep Curls (75/53)


COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team