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CrossFit Sudbury – Squat Program Day 15 – 25102015

Hey Folks!

It was a hell of a weekend!  I’m sore all over and will be taking a rest day, and hopefully catching up on a little sleep.  I think we all had a great time this weekend (for the most part), and I’m proud of everybody who gave up their weekend to raise funds and suffer through 24 WODS in 24 hours.  Great work guys!

Weightlifting Club on Tuesday and Thursday at 8pm, and Sunday at noon this week!

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

Every Minute for 10 Minutes:
3 Back Squats @80%

2 High box jumps after every set – OR you can jump as high as you can, twice, after each set.

METCON

BroadJump/Lunge/Situp AMRAP
10 Minute AMRAP:
5 Broad Jumps
10 Walking Lunges
15 Sit Ups

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads