CrossFit Sudbury – 29012016

Hey Friends!

AirBandz is this weekend (Saturday) – Feel free to come out and watch, the Northern Cancer Foundation will appreciate it (and we will too)!  The plan is to go to the Taphouse afterwards for some food and beverages.  You can come out to that as well if you’d like!

Jubba has got some pretty sweet announcements and offerings for his internship this semester that will be helping you guys out!  Check out his intro video and let us know if you’re interested 🙂


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.

7 X 1

7 of 14 (increase weight from Tuesday – approximately 85-90% of max, 7 sets of 1 rep, “across,” same weight for each set), If you’ve been using Pause cleans, it might be time to switch over to normal cleans now.


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.

7 X 3


Pinball Wizard
For time. 10 minute cap.
Rope Climb (Performance: 3, Athletic*: 2, Health: 4 rope get ups)
10 Single Arm Kettlebell Swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)
10 Single Arm Kettlebell Swings
Row for Calories (Performance: 30, Athletic*: 25, Health: 20)
10 Single Arm Kettlebell Swings
10 Single Arm Kettlebell Swings
Row for Calories (30, 25, 20)
*Women’s “As Prescribed” weights/scores.
Scaling Guide: 4-8 minutes. Scale Up: Legless rope climbs and heavier KB.

Compare to: November 13, 2015

If you are limited on ropes, people can go in waves or two people can share a rope since most people will not be able to ‘touch and go’ anyway (the second person can just start at 0:10). The key is to use your feet as much as possible on the rope climbs. For the single arm kettlebell swings, be sure to keep the shoulder blades back and under control. Don’t let them roll forward and internally rotate! Also remember that these should be Russian Kettlebell Swings – ‘eye ball’ height (not overhead)


Cash Out – Burpees & TTB
5 Rounds for total reps:
30 seconds burpees
30 seconds toes to bar


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