CrossFit Sudbury – 10012016

Hey Friends!

Sundays WOD – Front Squats!  Get them in there, we’re re-testing this week (not today) SO these should be heavier than last week, but not 1RM’s


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


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

7 X 1

Add weight to last sessions squats. This is 14/15.


Ring Dip
These are meant to be done strict or weighted. Only kip if you won’t make it through your strict reps.

7 X 3

Superset with the Front Squats


White Wedding
7 minute AMRAP (As many rounds as possible):
Chin-Ups (Performance: 5 Strict, Athletic*: 5 Kipping, Health: 6 with a band)
5 Dumbbell/Kettlebell Shoulder Press (Performance: 45lbs, Athletic*: 25lbs, Novice: 12lbs)
15 wall ball (Performance: 20lb, Athletic*: 14lb, Health: 10lb)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-5 rounds. Scale Up: 8 chest to bar chin ups, wall ball to a higher target.

Coaching Tips: The “chin-up” is hands supine (palms facing you). Make sure you still hit full extension/lockout at the bottom. If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure. The dumbbell shoulder presses need to be strict (no help from the legs or hips at all). For wall balls, try and use your legs as much as possible to save your shoulders!


Cash Out – Farmers Carry/ Wall Ball
2 Rounds:
100m Farmers Carry
20 Wall Ball


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings