CrossFit Sudbury – Squat Program Day 22 – 04112015

Hey Folks!

Getting the reps in there – That’s all you need to do.  Stay focused, stay strong, and get the reps in.  Not every WOD is going to feel like the best day ever (they’ll eventually get a little rare), but so long as you put in a full effort, then you should feel victorious when you yell “time” or when the AMRAP timer goes off.


Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Front Squat
With the bar in the Front Rack position, perform a full squat. Abs tight, elbows up, heels down, knees out. Sets and reps as prescribed per the programming.

5 X 3

Every 2 Minute for 10 Minutes:
3 Front Squats @85%
*Optional 2 high box jumps (or just standing jumps) after each set.


Row – 1000m
Row 1000m for time. Maintain Good posture and a steady pace. Your low back should never be compromised, and your movement should never stop. Stroke rate should be somewhere between 22-30 (mostly depending on your height). Long, powerful pulls will get you moving faster.

Row + DU WOD
For time:
1000m Row
100 Double unders

I just put the 1000m row separate so that you can record your row time separately from the entire WOD. Though for the WOD there will be a running clock.


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