CrossFit Sudbury – Squat Program Day 14 – 23102015

Hey Folks!

It’s Friday!  Yay!  Prepare yourselves for 24 hours of working out and hanging out.  We’ll try to get some movies going in the front, have a TV set up with a nintendo or something if people are interested in that, feel free to bring an air mattress or something if you want to sneak a nap here and there in one of our treatment rooms or upstairs with the rowers.  Bring food, drinks, and entertainment haha.


Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


Jerk (Power, Squat, Or Split)
Keeping an upright torso and TIGHT abs, dip straight down then drive the bar overhead while lifting your feet and driving yourself down into either a partial squat, whole squat, or a split (lunge) position. Stand the weight back up tall (bring your feet back together if necessary) and smile at your victory.

8 X 1

Squat hold. Sink in. Get active. Drive your knees out with your elbows, drive your chest up and hips forward. Play with your ankle dorsiflexion.

Every 90 seconds for 15 Minutes:
ODD Intervals – 1 Jerk @65-75%
EVEN Intervals – 1 minute squat hold. Use this for mobility.


Pistol/Dip/TTB AMRAP
10 Minute AMRAP:
5 Pistols
10 Ring Dips
15 Toes to Bar


MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team