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CrossFit Sudbury – Squat Program day 18 – 29102015

Hey Folks!

So we’ve got Halloween coming up!  Lisa has put together an awesome WOD for everyone – Check out the details on the whiteboard at the gym and come on out for some fun and a great WOD 🙂 Don’t forget to dress up (either in an awesome costume or some orange and black!)

WARM UP

Warmy Warm Up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

Deadlift

5 X 3

E2MOM-10:
3 Deadlifts @75-85%

METCON

1/2 Nate
As Many Rounds as Possible in 10 Minutes of:
2 Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings

COOL DOWN

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