CrossFit Sudbury – 09032016

Hey Friends!

It’s Wednesday!  HUMP Daaaaayyyy!  It’s going to be a good one, I can feel it.  Thursday night the next Open WOD will be released – We’ll be showing it at the gym for anyone interested in coming out to watch – Come hang out and we’ll complain about Dave Castro together as a family 😉

The push presses and Split squats are looking great, keep up the great work.  Remember on those split squats you don’t necessarily have to up the weight each time, you might benefit from upping the depth by raising your front foot onto a plate, or putting your back foot up on a bench.  Ask your Coach for details!


Context – Practice

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


Spend 10 Minutes working on ring dip and muscle up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion ring dips, muscle up transitions, or muscle ups.


The BIG Juicy
14 minute AMRAP (as many rounds as possible)
Row (Performance: 1100m / Athletic: 1000* / Health: 900m)

then max rounds with the remaining time:
10 kipping pull-up
1 round trip bear crawl 30 feet (60 total)
3 round trips 30 foot Bumper plate farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbell or kb); equivalent to 180ft total

Scaling Guide: 3 – 6 rounds

Hit the row pretty hard so that the first round or two are tough, but don’t trash yourself so you can’t perform the rest of the movements well. Your grip will be taxed from the pull-ups and bumper plate farmer carries so be careful on the kipping pull-ups. Don’t tear your hands! Switch to Ring rows or a combo of pull ups and ring rows if you feel you will rip.


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