CrossFit Sudbury – Squat Program Day 28 – 12112015

Hey Folks!

Front Squat PR day is HERE!  If you usually do, belt up, knees sleeve up, strap those oly shoes on and PR the hell out of that front squat! 🙂  You guys have been putting in the hard work and it’s all going to pay off.  Make sure you let James know your old and new PR’s – as a coach it’s always cool to see how your programming as paid off.

Just over a week until Lulu Lemon is coming back to town – if you know anyone who would be interested – let them know they’ll be in the front of the building (essentially the clinic area) on both Saturday and Sunday.


Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds


Front Squat
With the bar in the front rack position, perform a squat to depth and back up. Elbows up, knees out, heels down.

1 X 1


Squat Program Chipper
For time:
50 Box Jumps (14″/20”)
40 Pull Ups
30 Front Squats (95/63)
20 Burpees
10 Thrusters (95/63)


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