CrossFit Sudbury – Squat Program Day 13 – 22102015

Hey Folks!

Weightlifting Club tonight!  8pm – be there or don’t be lifting awesome weights in a smooth silky way!

CF24 is only a few days away!  Come on out and support Special Olympics Canada.  Our gym isn’t doing too bad on the fundraising leaderboard but I know we can still climb a bunch of spots 🙂


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


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.


Clean Pull
Perform the first and middle part of the clean. Lifting off the ground with a solid back into a nice

5 X 1 : 70-80%

Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

5 X 1 : 70-80%


3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups


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