CrossFit Sudbury – Squat Program Day 8 – 15102015

Hey Folks!

It’s shaping up to be another awesome week – As per usual.  Keep up all the great work, keep smiling, high fiving, and putting your energy and focus into those lifts while you’re doing them.  People don’t usually get hurt from being too weak or overloading themselves, more often it’s a lack of focus and finding yourself in a poor position.

Looks like we’re going to have a crew and a half out for the Handstand Clinic!  Boom-Pow!  I’m willing to bet if it’s popular enough, we’ll have some repeat visits and clinics to either include the people who missed the last ones, or two continue the progression from where we leave off after the first session.  The Rabbit hole is DEEP on those gymnastic movements.


Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


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.


Overhead Squat
Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position (as per Catalyst Athletics).


5 X 3 : 70%

E2MOM-10 – 3 Overhead Squats at 70% of your Snatch 1RM


TTB/Pushup/WB For Time
15-12-9-12-15 for time of:
Toes to Bar
Push ups
Wall Ball (20/14)


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