CrossFit Sudbury – 21012016

Hey Friends!

Another training day in the books.  Good work on the cleans today and way to include the Pause Clean for some of you (or 3 position from the top down for Deniz!) – We want to treat the first few weeks of this cycle as positional and technique work, while also lifting some decent weights.  Lots of good times ahead.

We’re thinking of putting together a “winter fun day” type deal – with outdoor and indoor WODs, hot chocolate, etc.  let me know what you guys would like to see!


General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges



1 X 1

Spend 10 Minutes working up to a 1RM Thruster, out of a rack (you don’t have to clean it).


The Lawgiver
For time – Performance & Athletic: 5 rounds, Health: 4 rounds
9 ‘heavy’ thrusters (Performance: 115lb / Athletic: 75lb* / Health: 55lb)
9 kipping pull-ups
15′ out and 15′ back Overhead dumbbell lunge -one hand- (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
10 burpees with 15′ lateral shuffle
1 min rest

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 17-25 minutes

Coaching Tips: Use the same ‘lines’ for the lunges and the burpees with the lateral shuffle. The thrusters should be on the ‘heavy’ side. Going too light will make this workout too much about the burpees. For the burpees, stay sideways and keep the pace up. Letting yourself slow down here will drastically reduce the intensity because of the forced rests.


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!