CrossFit Sudbury – 05022016

Hey Friends!

When you see James tomorrow wish him luck this weekend – He’s been training hard and will be competing at winter lifts (a weightlifting competition).  The hay is in the barn and it’s time to cash it all in.  Keep up the great work too you guys!  Eric and Jubba are taking care of you guys tomorrow afternoon 🙂

WARM UP

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

SKILL PRACTICE WARM UP

Jerk (Power, Squat, Or Split)
Keeping an upright torso and TIGHT abs, dip straight down then drive the bar overhead while lifting your feet and driving yourself down into either a partial squat, whole squat, or a split (lunge) position. Stand the weight back up tall (bring your feet back together if necessary) and smile at your victory.

3-2-2-2-1-1-1-1


Add weight each set. PR if you feel like it 😉

SUPERSET

Single Arm Ring Row
8×3 (3 reps per arm, 8 sets)

METCON

FUNishment
10 Minute AMRAP (in teams of 3-4 people):
Calories on the Airdyne.
*Swap out with your partners after every 30/20 Calories (men/women) are completed.

There’s a workout called 300FY. That is essentially, 10 Minutes on the air dyne for calories. If you get 300+ calories, you’ve completed the workout. If you get 299, you didn’t. I get the feeling Beau, Mike and who knows who else like/hate that I just wrote this… 🙂 With transition time, I think 150-300 Calories is attainable on this workout as a team. 🙂

No pacing, no scaling. Try to pair up with someone the same height as you and share an airdyne. Bring some pink drink up with you for while you’re resting haha.

COOL DOWN Part 1

Hold each position for 2 Minutes:
Pigeon Left
Pigeon Right
Childs pose with shoulders (hands on your back behind the base of your neck/back)
Seated Straddle (sitting, legs straight & as far apart as possible, fold forward. Maybe put an abmat under your bum)

COOL DOWN Part 2

Spend 10 Minutes with a LaX Ball