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!)

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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
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