CrossFit Sudbury – 15022016

Hey Friends!

Family Day!  We’re open 10am-12noon for some fun!  Come on out and have a blast.


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

Add weight to the last session. This should be 95+% ish AKA very heavy. 13/14.


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

Add weight to these as well if you can.


Team 14.4ish
In Teams of 2, complete as many rounds and repetitions as possible in 21 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20/14)
30 cleans, (135/95/65)
20 muscle-ups (sub 40 pull ups and 40 ring dips also as “Rx”)
*One person working at a time, sharing the work as desired (AKA if one person is better than the other at something, they should do more of the work for that thing to move through the workout faster)


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