CrossFit Sudbury – Squat Program Day 7 – 14102015

Hey Folks!

Turkey hangover fueled WODage went down today!  Hopefully you didn’t regret too many of your decisions from over the weekend – but if you did, it’s all good – today is a new day and now it’s time to take pleasure in knowing you crushed an awesome WOD and are on the path to better health and happiness!

If you weren’t in today (Tuesday) we better see you out tomorrow (Wednesday) – it’s a classic WOD that we’ve done a lot – but you should notice a steady improvement on this WOD, even if it’s 1 rep at a time!


Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


Snatch Pull
The first and middle part of the Snatch. Get set up properly, hit the right positions on the way up, then hit that power position and execute your violent hip extension 🙂 Talk to your coach about whether or not we’re adding the high elbows in today or not.

5 X 1 : 65-75%

High Hang Snatch
From the power position, with an upright torso, use your violent hip extension to elevate the bar while you aggressively pull yourself underneath it. You should land in the bottom of an overhead squat (or the receiving position of the snatch).

5 X 1 : 65-75%

Every 2 Minutes for 10 Minutes – 1 Snatch Pull + 1 High Hang Snatch @65-75%


KB/Burpee AMRAP-8
As Many Rounds as Possible in 8 Minutes of:
8 KB swings (50/35) “Russian”
8 Burpees


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team