CrossFit Sudbury – 26012016

Hey Friends!

Diane/Pirate Diane/Heavy Diane in the books.  Hope you all got a sweet chest and tri pump on after those bench presses too.  Though we don’t do a lot of bench, it is a good way to improve your press when it seems to have stalled out – or if you’re smart about it, you just pepper it into your training so you try not to stall out on the press (though eventually, it will happen).

The main reason we avoid doing “too much” bench press, is that most people, due to their lives (work, school, general lifestyle habits) have chronically tight pecs that pull their shoulders forward and into a crappy position.  This position makes it look like you have awesome pecs and traps, but makes you bad at (and prone to injury with) pretty much anything involving your arms.  So it is for good reason – we aren’t just jerks trying to take away the nostalgia of your high school weight room.


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)

Context – Practice


Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

5 X 3

5×3 Squat Clean or Pause Clean – 6 of 14 (Same weight as Saturday – approximately 80% of max, 5 sets of 3 reps, “across,” same weight for each set)


Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.

5 X 5

5×5 half kneeling single arm dumbbell/kettlebell shoulder press (Same weight as Thursday, 5 sets of 5 reps, “across,” same weight for each set)


Backwards Baseline
For Time, Performance / Athletic*: 2 rounds, Health: 1 round
40 squats
30 sit ups
20 push-ups (performance* ring push ups)
10 pull-ups
400m run (500m row for “Baseline”)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 8-11 minutes

Watch the range of motion, for all movements, when moving fast. Quality is more important than ‘short repped’ speed. If you are looking for intensity, really push it on the run/rows!


Cash Out – Wall Balls/Burpees
2 Rounds:
1 minute Wall Balls
1 minute Burpees


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine