CrossFit Sudbury – 28012016

Hey Friends!

Good times – It looked like a deceptive WOD today, but lots of fun.  I don’t have too much to say today 😛 but here’s a cool video.


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

Context – Practice


Laurel & Hardy
Partner Workout – For time.
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 good mornings (45/33/25)
80 Cal Airdyne
400m plate carry –both people run, trade plate as you go- (45#x2/35#x2/25#x2)
40 single arm dumbbell overhead squats (45#/30#/20#)
40 Presses (95/63/35)
20 bar or ring muscle ups (3 pull ups + 3 ring dips=1MU, still “RX’d”)
40 synchro plate burpees (45/25/15) – both people at the same time

Scaling Guide: 17-26

Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point. Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it! The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving. The single arm OHS can be done with either arm.


With a partner or as a class. 10 Minutes to run as far as possible on the Trueform. Break it up as needed. Frequent switches at a fast pace is ideal. This is about intensity, not strategizing as a team to get the most metres.


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