CrossFit Sudbury – Squat Program Day 25 – 09112015

Hey Folks!

Great weekend – Just so you guys know – Lulu Lemon is coming to our place again!  November 21st and 22nd!  details on exact hours will be up soon, but thought I’d let you know now so you can plan ahead or tell your friends.  There will be a Facebook “event” for it that we’ll try to share around as much as we can beforehand too.


Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


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.



1 X 1

20 Minute Clock to establish a new 1RM Back Squat! Get in there, grit your teeth and crush extreme!


10-1 Wall Ball/C2B
10-1 for time of:
Wall Ball (20/14)
Chest to Bar Pull ups


Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team