Hey Friends!
Great work today – that was an awesome WOD. And I almost didn’t do it, silly me. So we’re going to have an awesome team it looks like for the Open – Whether you want to sign up officially and help the team out, or if you just want to come out each Saturday to do the WOD en masse, We’d love it either way! Make sure to tag the gym in any posts you want to do on the social media and feel free to use the hashtag #TeamCrossFitSudbury so we can search them 🙂
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WARM UP
General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
Tabata Hollow rock. * intervals of 20 seconds on 10 seconds off. These are for quality.
Push Press
With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.
7 X 1
Add weight with each set. This is our “pre-test” for the next cycle (Push Presses). Don’t jerk, push press!
Open WOD 15.4
8 minute AMRAP (as many rounds as possible)
3 handstand push-ups
3 cleans (Men: 185lbs, Women*: 125lbs)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans (Tie Break Time)
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans (Tie Break Time)
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
3 handstand push-ups
3 cleans (Men: 185lbs, Women*: 125lbs)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans (Tie Break Time)
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans (Tie Break Time)
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 60 – 147 Reps
Don’t go too fast out of the gates or you will blow up early. Singles on the cleans are a good idea; don’t waste energy lowering the bar back down, you’ll want to have a little rest between HSPU’s. Because of the standard make sure to push your heels towards the ceiling so you hit the target. (If you point your toes, your heels drop, which might make you miss the target.)
COOL DOWN
Stretch – Hamstrings, Pecs
Foam Roll – T-Spine