CrossFit Sudbury – 10022016

Hey Friends!

So there are a lot of Open WODs and open style WODs over the next couple weeks to prepare us for the Open.  They’re typically good combo’s (we skip the weird ones… there’s no reason to practice 150 wall balls until we have to) and it’ll be good practice.

WARM UP

Warmy Warm Up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

SKILL PRACTICE WARM UP

Thruster

1 X 1

Spend 8 min working up to a challenging thruster out of the rack. If you missed push presses yesterday, work up to a relative max on the push press instead.

METCON

Ride The Lightening
For Time (Performance: 6*, Athletic: 5, Health: 4)
6 ‘Heavy’ Thrusters (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
6 Dumbbell Weighted Pull-ups (Kipping OK) (Performance: 35lbs, Athletic*: 15lbs, Health: Ring Rows)
16 Burpees
16 Box Jumps (20/16)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 17 – 27 Minutes, Scale Up: 155/105 and 45/25


Squat cleaning the first repetition counts as a rep for the thrusters. These should be unbroken for the first 2-3 rounds at least (otherwise you may have gone too heavy). For the weighted pull ups use a dumbbell. If the knurling (tread) on the dumbbell handle is rough, you may want to wrap a towel, t-shirt, or something else around it to protect your legs. Kipping on these is allowed, but be careful when you drop the dumbbell. Pace it out then go for broke at the end.

COOL DOWN

Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff