CrossFit Sudbury – 04022016

Hey Friends!

Cleans on cleans on cleans!  Geeeez, my legs are blown up.  Hope you all survived and your hips/legs will be stronger because of it.  There is all sorts of news up on the whiteboard in the gym – Baby Ball pool, Winter WOD event date (Feb 20th – bring your outdoor wear there will be outdoor “WODs”), Open date (begins February 25th!), and Lulu Lemon is planning a return at some point as well!

Keep an eye out and ask your coach if you need anything!


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


Spend 10 minutes working on ring dip and muscle up progressions (rings).


Cold Blooded
16 minutes AMRAP (as many rounds as possible)
8 shoulder press (Performance: 115lbs, Athletic*: 65lbs, Health: 45lbs)
8 pistols (Alternating)
8 chest-to-bar pull-ups
18 bar facing burpees
1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2-5 rounds

Shoulder press will get heavy, especially in later rounds after the burpees. Stay focused on every set of shoulder press and don’t let the hips or knees bend at all. Really focus on squeezing your butt and your abs to keep rigid. Try to do the chest to bars unbroken as long as your hands are holding up. Sprint through the end on the burpees, because you have that minute rest!


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