CrossFit Sudbury – 17022016

Hey Friends!

Snatchy snatchy!  Hope the power snatches went well and you feel like those violent hips are becoming more violent/explosive.  I get the feeling the general laid back nature of our gym attracts people that don’t have a whole lot of aggression in them – but think about it as being very assertive with your barbell, I suppose that’s more of a positive association versus “violent”.  yeah?

Winter WOD is coming up this weekend – If you have a GT snow racer that you can bring for it can you let one of the coaches know please?  They’ll be helpful for one of the “events”. 🙂

We’re collecting names of folks interested in doing the open with our gym and their T-shirt sizes (if you want to get a shirt).  Let your coach know/write it on the whiteboard please!


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

Context – Practice


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 @ 60%


In a standard lunge position with dumbbells in your hands or a barbell either in the front or back rack position, sink down into a lunge and press back up through the front heel. These are not walking lunges. To add difficulty, elevate your front foot onto a weight plate (45# is more than enough).

7 X 3


7 minute AMRAP (as many rounds as possible)
16 wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
6 ‘heavy’ Power clean (Performance: 155lb / Athletic: 95lb* / Health: 55lb)

Scaling Guide: 3 – 5 rounds. Scale Up: higher target for wall ball

Keep the barbell near the wall ball station so you won’t lose time going between the two movements. Grind out the wall balls in big sets, and then break up the cleans into small fast sets (fast singles can be a way to pace the intensity.) Be on the lookout for rounded back cleans as the wall balls start to take it out of the legs. Always take the time time to have a good ‘set up’ before your set of cleans.


Post-Chain Cash Out
3 rounds:
12 back extensions
30 hollow rocks


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs