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CrossFit Sudbury – Squat Program Day 26 – 10112015

Hey Folks!

Sooooo, how were your Squat PRs?  James requested that you guys mark down your original squat weight and then if you PR’d, but how much, or if you didn’t how much you did end up lifting.  He’s going to “crunch the numbers” and who knows, maybe send the info in to a journal or something 🙂

Keep it up, get recovered and do your mobility – We’re maxing out our Front Squats on Thursday!

WARM UP

Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts

HEALTH

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)


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.


LONGEVITY

High Hang Snatch
From the power position, with an upright torso, use your violent hip extension to elevate the bar while you aggressively pull yourself underneath it. You should land in the bottom of an overhead squat (or the receiving position of the snatch).

10 X 2

Every Minute for 10 Minutes:
2 High Hang Squat Snatches at 65-75%

METCON

Run/KBS/Burpee AMRAP
12 Minute AMRAP:
200m Run
10 Kettlebell Snatch*
15 Burpees

*scale to single arm KB swings if needed 🙂


COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team