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.


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.


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).

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.


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.


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!