CrossFit Sudbury – Squat Program Day 11 – 20102015

Hey Folks!

Get those squats in the books.  Make sure you’re bundling up for the cold, taking your vitamin D, getting your liquids, getting enough sleep, and avoiding shady Chinese food when your body isn’t used to it.  It was delicious, but I think I finally found the “last straw” to convince me to clean up my eating once and for all.

The workouts look good this week!  Weightlifting club was last night – I hope it was nice and packed.  I know James (and myself) are super excited to build and develop some solid weightlifters – as well as improving the form of those on the CrossFit side of things.

CF24 – I’m going to set up ZenPlanner so that there are 24, one hour classes starting at noon on Saturday.  We won’t be open our normal hours on Saturday, though we’ll be open from noon onwards until noon on Sunday.  If you want to come hit up one of those hours (or a few even), come on out and train with us!


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)


3-Pos Snatch E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Position Snatch (Hip, knee, floor)

5 X 1 : 65-75%


Row – 1000m
Row 1000m for time. Maintain Good posture and a steady pace. Your low back should never be compromised, and your movement should never stop. Stroke rate should be somewhere between 22-30 (mostly depending on your height). Long, powerful pulls will get you moving faster.

KBs/Situp For Time
30-20-10 for time of:
Kettlebell Swings (70/50)
Sit ups

The two elements will be done back to back with no rest. They’re entered separately so you can enter your row time (if you remember it) 🙂


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