Hey Folks!
Great long weekend everyone! We were nice and busy on Saturday, and I’m assuming Sunday as well – great way to get a good burn on before you crush some serious turkey and pumpkin pie 🙂
We’re on our way into the squat program and we’re looking pretty good so far. You can tell a distinct difference between our different programming styles, which is pretty awesome. Let us know if you’re missing certain days, and what your specific goals are – then we’ll direct you as to which days are best to make and which are ok to miss.
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WARM UP
Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
Health – Back Squats 3×5
Back Squats
3×5*
*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.
3×5*
*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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
Squat
5 X 3 : 74%
EMOM-10 – 3 Back Squats at 74%. Perform 2 Box Jumps (HIGH) immediately after each set. Be as explosive as possible. If we’re low on boxes you can also just jump off the ground as high as possible, though it isn’t quite as fun 🙂
151011 – Rope Climbs/Thrusters
For time:
3-2-1 Rope Climbs
9-15-21 Thrusters (95/65)Do this as 3 Rope Climbs, 9 Thrusters, 2 Rope Climbs, 15 Thrusters…
3-2-1 Rope Climbs
9-15-21 Thrusters (95/65)Do this as 3 Rope Climbs, 9 Thrusters, 2 Rope Climbs, 15 Thrusters…
Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team