CrossFit Sudbury – Squat Therapy Day 23 – 05112015

Hey Folks!

Killing it!  Some things to keep in mind:

  • Christmas party day and details – on the whiteboard at the gym.  Check it out and let us know if you’ll be making it.  We’re going to do a fancy Christmas style WOD, a little tour at the stack brewery, and then head somewhere for dinner/more partying!
  • Weightlifting Club!  It’s a real (and awesome) thing!  We’ve got some great athletes training hard and we’re excited to get this club some representation at some upcoming meets 🙂

Alright – Let’s keep up the good vibes in the gym!  Remember, if you know some friends or family that want to come improve their awesomeness – let us know!  We exist to improve people’s fitness!


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Health – Back Squats 3×5
Back Squats
*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.


Clean & Jerk
Lift the bar from the ground to overhead in two distinct movements. While the Jerk can be a power, split or squat jerk, the clean is implied to be of the squat variety unless your coach has suggested it isn’t ideal for your goals/current progression.

5 X 1

Every 2 Minutes for 10 Minutes:
1 Clean & Jerk @75-85%


AMRAP 7 Minutes:
3, 6, 9, 12, 15, 18, etc. rep rounds in 7 Minutes of:
Clean & Jerk
Toes to Bar


Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team