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!
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WARM UP
Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
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.
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.
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%
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
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)
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team