CrossFit Sudbury – 08032016

Hey Friends!

16.2 is in the books – It was really difficult!  Always tough to deal with poor performances when you think you can do better, but bittersweet to know the reason you didn’t is you didn’t prepare properly.  Oh squats… when we will become besties?

That’s one of the upsides of the Open though, the forced revealing of weaknesses.  If you’ve had some weaknesses revealed that you’d like some special homework for, let your coach know and maybe you can book a time together to develop a plan for supplemental work to do to help shore things up! 🙂

WARM UP

Context – Practice

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

STRENGTH

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 @ 85%

Session 7/14. We’re adding weight. Percentages are suggestions not rules. Add weight to the split squats, or add complexity/depth (elevate front foot on a plate, or rest back foot on top of bench).

SUPER SET

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

METCON

Red Packard
For Time:
15 ‘high’ box jumps (Performance: 30”, Athletic*: 24”, Health: 20”)
10 squat snatches –power snatch to OHS is acceptable- (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
15 clean and jerks (same)

Scaling Guide: 5 – 9 minutes (10 min time cap). Scale up: 36/30? Box


OPTIONAL CASH OUT

Cash Out – 11.1 Style
5 Minute AMRAP:
30 double unders
15 hang dumbbell or kettlebell snatches

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine