CrossFit Sudbury – 06022016

Hey Friends!

It’s Saturday and there’s still an awesome WOD about to go down today.  Don’t forget to think violent hip extension thoughts at 5pm tonight – We’ll let you know how it all goes!

Some thoughts to ponder – how are you guys enjoying the new programming?  What would you improve about it?  What do you wish there was more of?  Less of?  How is your recovery?  Are you starting to feel more prepared for the Open?  Have you signed up?  only a couple more weeks until the open begins – Let your coach know if you need any help getting signed up 🙂


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


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

10 of 14 (increase weight from Wednesday – approximately 90% of max, 7 sets of 1 rep, “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.

7 X 3

Try to do more weight than last time.


Short Changed
6 minute AMRAP (as many rounds as possible)
60’ dumbbell overhead walk – one dumbbell in each hand- (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
1 dumbbell front squat – one dumbbell in each hand- (same weight)
60’ dumbbell overhead walk (one time)
2 dumbbell front squats
60’ dumbbell overhead walk (one time)
3 dumbbell front squats…
… Continue until the time runs out.

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 40-80 ‘reps’ (each 60’ db OH walk is one rep).

Walk 30’ out, then 30’ back. Try to bank up the short rounds early on, then rest during the larger rounds of squats. Doing large sets of squats then resting before walking is not the best strategy. It will make you more sore, and be slower overall. Break up the larger sets of squats into smaller sets with shorter rests. Over compensate on the squats for depth on later rounds!

Your legs will be telling you that you are ‘below parallel’ but your legs will by lying to you! Keep your abs tight when doing the carries, and if you are someone with a lot of shoulder issues, spend some extra time mobilizing them before this workout!


Cash Out – Post Chain #2
5 Rounds:
10 Good Mornings (95/63)
20 hollow rocks
30 Double Unders


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