CrossFit Sudbury – Squat Program day 19 – 30102015

Hey Folks!

It’s Friday AGAIN!  Crazy how fast the weeks go by.  Don’t forget – Halloween WOD tomorrow is going to be a blast!  We’re open our normal Open Gym hours (9am-12noon) – So get in, find a partner (or go alone if you dare, muahahaha!) and get a good sweat on!


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


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.


With the bar starting in the front rack position, lift the bar to the overhead position (where if we drew a line down it would divide you perfectly into a front and back half). No legs are involved in this movement (other than that you’re standing on them). Keep your abs tight to avoid leaning back. Very tight.

5 X 3

3 Presses @75-85%
45 second squat hold*
*Work on improving your posture and positioning in the bottom position. Drive knees out, chest up, abs tight, heels and big toes down.


Thruster/Burpee WOD
18-12-6 for time of:
Thrusters (95/65)
Bar Facing Burpees


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team