CrossFit Sudbury – 17012016

Hey Friends!

Sunday, sunday gotta get down on sunday.  muahahah good luck getting that out of your heads.

Whole Life Challenge Folks – put your scores in, journal for 10 minutes each day is the lifestyle addition for this week.  For those not doing the challenge – Journaling is a great practice to get into – you can write about whatever you want.  Robin Sharma, Tim Ferriss, and apparently most successful people have a habit of journaling.  It’s a good way to audit your day and prime your focus for the following day.  I know when I have managed to put it into practice, those were some of my most effective and productive days.

WARM UP

Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


SKILL PRACTICE WARM UP

Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.

1 X 1

Overhead Squat
Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position (as per Catalyst Athletics).

https://www.youtube.com/watch?v=i3VMBdEBB7c


1 X 1

Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee, full squat snatch) + 1 Overhead Squat.

METCON

Mustang Sally
For time: (Performance/Athletic: 5 rounds*, Health: 4 rounds)
4 squat snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb kb swing + goblet squats)
4 power snatch (same)
4 overhead squat (same)
Ring dips (Performance: 10 / Athletic: 6* / Health: 6 ring push-ups)
18 box jumps (Performance: 24” / Athletic: 20* / Health: 12”)
1 min rest

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 18 – 26 minutes. Scale Up: 135/85lb bar and 5/3 muscle ups instead of ring dips.


COOL DOWN

Mobilize Everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

*Hit the important spots (for you) if you’re low on time!