CrossFit Sudbury – Squat Program day 16 – 27102015

Hey Folks!

We’re back and into training another week!  Fun fact!  Keeping a journal of your training, food, and goals helps you achieve your goals more quickly and efficiently than if you don’t keep one.  It’s a good way to unwind in the evening too – Ideally on a real journal, since it only requires a lamp to be on, and doesn’t have as much “blue light”.  Sit down, write out your days successes, write out your plans for tomorrow.  It doesn’t need to be a lot of writing, but giving yourself a couple goals for the following day is a good way to give you focus and drive for that day.  Do it.  Also – take your fish oil or ask me about how to get some.


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)


Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.

10 X 1

1 Snatch @70-80%


C&J/C2B For Time
9-7-5 for time of:
Clean & Jerk (155/105)
Chest to Bar Pull ups

*Scale appropriately, this should be more or less a sprint. All sets should be pretty darn close to unbroken if not unbroken. Scale the pull-ups if you need to as well. We want perfect form and optimal power output.


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs