CrossFit Sudbury – 19012016

Hey Friends!

That was a super fun partner WOD.  Thanks to Alex for helping carry me through that one!  Tuesday is 1RM Front Squat Day!  Boom-Pow!  Get in there and crush extreme.  If you aren’t feeling super sexy, then you can wait until Thursday to do it as there will be time 🙂

I don’t know about you guys, but I’m loving the programming.  I feel like it’s physically challenging, though not in a way that leaves me feeling wrecked for the next days training.  What do you guys think?


Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

Context: Mental Toughness


Front Squat

5 X 1

Increase weight each set, You’re looking for a new 1 rep max!


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

5 X 1

Superset with Front Squats. Test a 1RM (for weight), and then test your max unbroken kipping dips. (rest between them though)


8 minute AMRAP (as many rounds as possible)
12 Heavy Russian Kettlebell Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
12 Box Step Ups (Performance: 24”, Athletic*:20”, Health: 12” )
Push-Ups (Performance: 12, Athletic*: 8, Health: 8 Ring Push-Ups at an easier angle) No Knee Push Ups!

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3.5 – 8 rounds.

Coaching Tips: Make sure that you aren’t “rocking” the push-ups off of your quads like a rocking chair (this is a form of knee push up and not a legit push up). On the box step-ups, full hip extension is required at the top, but using the hands to push off the thighs isn’t necessarily wrong. The whole foot should be on the box so that you can drive through the heel and use some glutes.


Cash Out – Farmers Walk/Burpee
2 rounds:
100m farmers carry
15 burpees


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