CrossFit Sudbury – 03022016

Hey Friends!

It’s hump day!  Get in there and grind out another beauty clean session – They’re starting to get heavy!  Now is the time to eliminate the pause and do full cleans.  You should feel a little stronger as you finish the first pull and bring the bar back in towards your body for the big sexy finish that makes the lift “easy”.

We’re looking at starting a little pool for baby ball – let us know if you’re interested and how much you think we should have “tickets” for.  We’re thinking something small, but that way people can have “their day”.


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 – Practice


Spend 8 min working on strict toes to bar progressions (2-4 sets of 5-10 reps)


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

9 of 14 (same weight as Monday – approximately 85-90% 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


Open WOD 11.3
5 minute AMRAP (as many REPS as possible)
1 clean –squat required- (Performance: 165lb, Athletic*: 110lbs, Health: 65lbs)
1 shoulder to overhead (same)

*Women’s “As Prescribed” weights and reps (Rx)
You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Scaling Guide: 30 – 80 ‘reps (15 – 40 ‘rounds’)

Beat 2011 Adam – 18 Rounds + 1 Clean!

Each squat clean counts as a rep, and each jerk counts as a rep. Start at a steady pace watching the clock. Your first three minutes should be about the same pace each minute; then speed up on the last two minutes (as much as possible). Squat clean to thruster to jerk may be the fastest way to attack this.

But for many people (if the weight is decently heavy for them), the best way to approach this is to power clean, front squat, then split jerk. This one won’t be very ‘intense’ if people go a bit heavy and really focus on form (as they should). Have them do the cash out if they feel the need more of a ‘kick in the pants’. Try to end class a bit early so there is some time for this.


Cash Out – TTB/Row
3 Rounds for reps:
1 Minute toes to bar
1 Minute Row (cal)


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs