CrossFit Sudbury – Squat Program Day 4 – 08102015

Hey Folks!

Another beauty training day in the books.  Keep up the awesome work and keep smiling!  We’ve had some busy weeks and some pretty hard training.  If you’re feeling banged up, let your coach know and we can get you in to see Kristin, Adam or Crystal to fix you up (or even just some focused stretches and movement prep pieces that could help!).  Taking care of yourself is important – and sometimes it requires a little outside help.  Don’t be shy and let us know – we’re here to help!


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Health – Back Squats 3×5
Back Squats
*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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

5 X 2 : 70-75%

E2MOM-10 – 2 Cleans @70-75%


4 Minutes on the rower for Max Calories.

*Check how many metres you completed after you’ve finished.


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team