CrossFit Sudbury – 05012016

Hey Friends!

Well it’s a new year and I spent a decent amount of time in 2015 working to install systems so that I could save myself some time.  One of those things was switching the WOD over to the auto-post thinger that ZenPlanner offers – essentially posting the WOD without this little blurb in the beginning.  But I missed it, and a couple people from the gym mentioned it’s fun to read (when I’m writing well) and the videos are sometimes funny, sometimes helpful, etc.   So, I’m going to make an effort to write here every day again 🙂

I’ll do my best to keep things interesting and provide some “value” with each post.

SKILL PRACTICE WARM UP

Weighted Pull Up
Use a band and some kettlebells, plates, dumbbells, etc to add weight to your pull up. NO kipping at all.

8 Minute timer to find a 1RM weighted pull up (hands facing away)

METCON

SkyFall
4 rounds for time
8 dumbbell/Kettlebell weighted pull-ups – kipping is allowed- (Performance: 25lbs, Athletic*: 15lbs, Health: Band assisted)
16 dumbbell power snatches – either hand- (Performance: 45lbs, Athletic: 25lbs*, Health: 20lbs)
50 ft bear crawl*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6-12 minutes. Scale Up: 45/25lb weighted pull ups and 70/53lb kb hang power snatches, 25′ handstand walk


Wear long pants, or bring something to protect your legs for the dumbbell weighted pull-ups! The knurling on the dumbbell handle can rub your skin raw if the dumbbell slips down mid pull-up. Most people will find it best to hold the dumbbell very high next to their hips and then cross their ankles. Remember to use the hook grip on the dumbbell power snatches and to alternate hands often. For the bear crawls, move quickly in bursts then rest on your knees. Moving slowly just tires you out faster

OPTIONAL CASH OUT

Cash Out – Dumbbell Bench/Double Unders
4 Rounds:
10 single arm bench press (dumbbell) right arm
10 single arm bench press (dumbbell) left arm
40 Double unders
See you in the gym!
The CrossFit Sudbury Team