CrossFit Sudbury – 29022016

Hey Friends!

Awesome weekend!  There was some of that awesome CrossFit Open magic going on in the gym, with people pushing themselves harder than they thought was possible, working harder than they normally would, and feeling the sense of accomplishment that pushing yourself out of that comfort zone does.  Also – as far as I know, the walls are still fully intact!  You guys are amazing.  Thank you for being thoughtful and keeping the same pride in the gym as the coaches and I do.


Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.

Context – Practice



5 X 5

Increasing weight each set. Get as heavy as possible on your last set, but no failing 🙂


Stand with the rings on your hands and roll forward until you’re in a plank, though with your arms over your head, in the hollow position, then return to standing.

5 sets of 3 with a 2-3 second hold in the bottom (with virtuous form!) Move your feet forward (i.e. the finish position will be further from the floor) to scale this movement.


Furious Frigate
7 minute AMRAP (as many rounds as possible)
400m row

then max rounds with the remaining time:
broad jump 20′ out, 20′ back
15 Wallball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

Scaling Guide: 2 – 4 Rounds

The row can drastically affect the rest of the workout. If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard! Consider finishing the row with some hip and arm only pulls to help save the legs for the first round of wall ball. The broad jumps should be fast and rebounding. Don’t jump so far that you have to pause between jumps. Moderate the intensity by breaking the wall balls, but don’t waste time.


O’Neill Test
4 Minutes for max distance on the rower.
New workout –> Single time –> 4 Minutes.

Or consider a 4 minute Airdyne effort


Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads