CrossFit Sudbury – 11032016

Hey Friends!

16.3 has been released!  It looks like a beaut!  A little repetitive for our scaled athletes, but it’ll take jumping pull ups to another level, which doesn’t hurt 🙂

It’s going to be a grip destroying workout.  Use your legs as much as possible on the snatches, and this is where using the hook grip all that time is going to pay off.  Save the grip for as long as you can.  Stringing the bar muscle ups together is helpful if you can do it, but doing fast singles will likely pay off in the long run.  Play around with the jump from behind the bar into the backswing of your muscle 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


Push Press
Session 8/14. Make sure you’ve got a nice rack position going so that you’re launching the bar off your shoulders/body and NOT just through your wrists/elbows/nastiness. This is the cause of weird wrist, elbow, shoulder and thoracic spine pain in a LOT of people. It’s also commonly why some folks can press almost the same as they can push press.


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).

6 X 4


Avast Matey!
For time.
25 kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
10 ring rows
Row (Performance: 500m, Athletic*: 400m, Health: 300m)
10 ring rows
25 kettlebell swings

Scaling Guide: 4 – 8 minutes. Scale up to 70/53 on the kettlebell swings for an extra challenge.

Be wary that if you do the ‘two hand snatch’ version of the kettlebell swing. That variation tends to blow up the biceps and grip – which will make the ring rows and rowing much more difficult. Focus on the hip pop and flat back for the kettlebell swings. Don’t forget to keep the ring rows strict!


5 Minutes on the airdyne at an EASY pace IMMEDIATELY after the WOD.


Stretch – Shoulders & Forearms