CrossFit Sudbury – 08012016

Hey Friends!

Sorry I was all wrapped up in what I was doing last night (sleeping) that I forgot to post the WOD.  Just gotta shake the rust off and I’ll be back in the regular swing with these WODs 🙂


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


Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

7 X 1

1 of 15 – use 70-80%. Same weight for all 7 sets.


Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

7×3 (3 reps on each side). If you have shoulder pain at all try pressing the kettlebell with the bottom up (it forces a vertical forearm and sexy path)


6 minute AMRAP (as many rounds for time)
8 Deadlift (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
6 Hang Power cleans (same)
4 Overhead squat (same/same/front squat)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-7 rounds. Scale Up: 155 lbs / 95lbs

Be smart about how you break this one up (like “DT”). When you need breaks, stop at the 7th deadlift. Then you can do the 8th before setting up for the set of hang power cleans. Similarly, rest after the 5th clean so you only have to do one extra deadlift before finishing the hang power cleans and going straight into the overhead squat. The goal is to not break up the overhead squat. If you want to go faster, go right into the deadlifts after the overhead squats (then rest after 7).

If you start losing midline stability, take a couple moments with the bar in the back rack before jerking into the overhead position. Progress down to front squats if the overhead squat gets ‘sketchy’ to keep the intensity up. Snatch balancing the first rep will count as an overhead squat rep.


Cash Out – Partner Race
For time, racing a partner, one going forwards, one backwards (i.e. someone starts on KB swings, the other on jumping jacks):
2 Rounds:
25 Russian kettlebell swings
25 hollow rocks
25 jumping jacks


Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)