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!
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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
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
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.
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%
2 High Hang Squat Snatches at 65-75%
Run/KBS/Burpee AMRAP
12 Minute AMRAP:
200m Run
10 Kettlebell Snatch*
15 Burpees
200m Run
10 Kettlebell Snatch*
15 Burpees
*scale to single arm KB swings if needed 🙂
Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team