CrossFit Sudbury – Squat Program Day 29 – 13112015

Hey Folks!

Friday the 13th!  bum bum bum!  You guys are in troooouuuble!  hahah, juuuust kidding.  Hope you guys have had a fun and great week.  The weekend might be the last one before the seriously cold weather works it’s way in eh?


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


Hang Clean
From above the knee and landing in a squat, perform a clean. Keep the bar close, violent hips, quick elbows and stay tight!

5 X 2

Every 2 Minutes for 10 Minutes:
2 Hang Cleans @65-75%


21-15-9 Rep rounds of:
Thrusters (95/65)
Pull ups

*Scale as needed, this should be a 6 Minute or less workout. Get a good warm up in and recover from the strength work.


MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)

See you in the gym!
The CrossFit Sudbury Team