CrossFit Sudbury – Squat Program Day 5 – 09102015

Hey Folks!

It’s Sexy Friday!  GOOD Times!  It’s Thanksgiving weekend – We’re going to be closed on Monday (sorry), but it’s a great day to spend with family, to spend with friends, or to get out in nature and breathe in that fresh fall air.  DOOOOOOO it.  Also… pumpkin pie.

If you haven’t yet – get signed up for the handstand workshop – get upside down and insulate yourself from getting old(er)!


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


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.


With the bar starting in the front rack position, lift the bar to the overhead position (where if we drew a line down it would divide you perfectly into a front and back half). No legs are involved in this movement (other than that you’re standing on them). Keep your abs tight to avoid leaning back. Very tight.
5 X 5 : 65-75%

Squat hold. Sink in. Get active. Drive your knees out with your elbows, drive your chest up and hips forward. Play with your ankle dorsiflexion.

ODD Minutes – 5 Presses at 65-75%
EVEN Minutes – 30 second squat hold.


Sexy Friday WOD 2
5 Rounds for time:
10 KB Clean & Push Press (50/35) *5 per side
10 Burpees
30 Double Unders


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team