CrossFit Sudbury – 18012016

Hey Friends!

Awesome weekend!  Looks like we’re going to see some Open style cash outs (like the rowing and dumbbell thrusters one you guys did last week) to help acquaint folks with that feeling of suckiness that can accompany the combos presented in the Open.  There aren’t a tonne of movements used in the open, so make sure you’re practicing your double unders, toes to bar, chest to bar pull ups, muscle ups (if you have them), burpees, etc.

WARM UP

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

SKILL PRACTICE WARM UP

Spend 10 minutes on Handstands and HSPU progressions

METCON

This Is My Bumper. There Are Many Like It, But…
20 minute AMRAP (As many rounds as possible) with a partner
20′ out and back shuttle with bumper plate x 15 times (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbells), both partners run together
25 Bumper Plate Burpees (same)
25 Bumper Plate Squats (same)
25 Ring Rows (RX = Supine)*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds


 Both partners must run/walk together but only one has to carry a bumper plate (while the other rests on the ground). Coed teams can do one of each plate for ‘as Rx’. Don’t worry about splitting the work evenly. If one person is faster on one movement than the other partner, have them do more reps. This will increase your overall speed for the whole workout and ensure both partners get an equally hard workout.

Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees (which are lay on the ground on top of your burpee, then bring it up with you to do essentially a “snatch” with the burpee). Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

OPTIONAL CASH OUT

Cash Out – Open 11.1 Styles
5 Minute AMRAP:
30 double unders, 15 hang snatches

COOL DOWN

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