CrossFit Sudbury – 25012016

Hey Friends!

Helluva weekend!  Sounds like the teachers got a lot of out the seminar this weekend and a bunch of folks got into the gym on Sunday to bang some weights and slap some fives.  Pretty much the perfect sunday.

This is our final week leading up to our epic performance at Sudbury Community Airbandz.  It’s Saturday and there are still tickets available I believe.  Ask Taryn about it – you can buy them from her, online, or even at the door (given there are tickets still available).


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

Context – Mental Toughness


Bench Press

5 X 3

Increase weight each set


21-15-9 Reps for time:
Deadlift (#225)
Handstand Push-ups


Pirate Diane
21-15-9 for time of:
Calorie Row
Handstand Push-ups

Choose either Diane or Pirate Diane – whichever blows your hair back 🙂
Scaling Guide: 4 – 9 minutes. Scale Up: 4/2″ deficit HSPU and 275/185 deadlifts

Move fast on the first round of Deadlifts. For some this could mean large unbroken sets (just watch the bouncing), for others it will mean smaller sets with lots of dropping from the top. For the first round of HSPU, significantly pace the first 21 reps. Use the 15s round of deadlifts to make sure your form is good and to give your shoulders a bit of time to recover.

If you shoulders are feeling good on the second round of HSPU, pick up the pace a bit, but you should always stay 1-2 reps away from failure. Pace the last round of deadlifts according to how your shoulders feel. The entire time, make sure there isn’t any hyperextension of the lumbar – at the top of the deadlifts OR on the HSPU! You must have a stable controlled midline or SLOW DOWN. If you still can’t get it under control, progress back to a lighter load or easier version.


Cash Out – 11.1 Style
5 Minute AMRAP:
30 double unders
15 hang dumbbell or kettlebell snatches


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms