CrossFit Sudbury – Squat Program Day 21 – 03112015

Hey Folks!

More squats!  You guys starting to feel stronger?  You should because you’ve been putting in the hard work.  Continue to work on your mobility, sneak in some extra squats (front, back overhead) whenever you can and make sure you’re recovering like a boss too.  Get that sleep, mobility, food and fish oil locked up!


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

Snatch Balance

10 X 1

Every Minute for 10 Minutes:
1 Snatch + 1 Snatch Balance @75% of your snatch 1RM


HSPU/BoxJump For Time
10-8-6-4-2 for time of:
Handstand Push ups
Box Jumps (24/20)


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team