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CrossFit Sudbury – Squat Program Day 10 – 19102015

Hey Folks!

NEWS

  • Weightlifting Club Monday (tonight) and Thursday night at 8PM!  This week it’s complimentary, but starting next week you can purchase a 6 week cycle of Monday & Thursday 8pm and Sunday at 12Noon, for $69+hst 🙂
  • Handstand Workshop!  Tomorrow (Tuesday) night at 8pm!  Be there – and if you haven’t brought in your cash, bring your $10 with you 🙂
  • CF24!
    • Starts at 12noon and runs until Sunday at 12noon!
    • Most of our Coaches will be in the gym for these 24 hours which means we’re OPEN for those hours!  So if you don’t want to participate that’s cool – but you still want to get a workout in – stop by during any of those 24 hours and join us for the WOD!  We’ll have sexy CF24 T-shirts for sale if you want to purchase them, or make a donation to the charity (or bring rations for those of us doing the WODs, wink wink)
    • Sadly being open for 24 hours straight means we won’t be open our normal 9am-12noon and instead from 12noon to 12noon

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.


HEALTH

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.

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

LONGEVITY

Squat

5 X 3 : 79%

E2MOM-10 – 3 Back Squats @79%. Optional (though helpful) 2 high box jumps immediately following your squats. If you’re sans box you can still glean the same benefit from jumping off the ground as high as you can 🙂

METCON

Run&Slam Ball For Time
5 Rounds for time:
200m Run
20 Slam Balls (30/20)

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team