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CrossFit Sudbury – Squat Program Day 3 – 07102015

Hey Folks!

Boom-Auto posting this guy!  Snatch day is always a fun day!  If you haven’t seen it on the “News and Events” whiteboard – check out the flyer for the Handstand and Inversion workshop we’re going to be doing.  Handstand (walks, holds, etc. ) are a fun thing to do and something you can practice every day if you’d like!  Having a skills and drills to work on will be a huge help in that regard – so don’t miss out!

Audio seems like it’s only on one side but the message in the video is huge!  One of my mentors!

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

Squat, holding the bar in the front rack position (with the bar resting across your shoulder and not supported by your hands). Abs tight, Elbows up, knees out. Drive your hips through your knees.
5 X 3 : 70%

E2MOM-10 – 3 Front Squats at 70%

METCON

Burpee/TTB AMRAP-4
AMRAP 4:
4 Burpees
4 Toes 2 Bar

Rest 2 Minutes

DU/KBS AMRAP-4
AMRAP 4:
20 Double Unders
4 Kettlebell Swings (70/50)

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team