CrossFit Sudbury – 16032016

Hey Friends!

Wednesday already! This week seems a lot faster than last eh?  I hope you’re all making the most of the warm weather, getting outside, soaking in some sun (when it’s out) and telling those you love that you love them.  Not sure about you guys, but the spring is one my favourite times of year – everything is re-growing, the snow is melting away (sorry to those who love to snowmobile/ski/snowboard) and there are birds chirping, and flowers growing.  Sounds a little lame after writing it out, but oh well, it’s the truth.  The spring is re-birth, time for new growth and for new starts.

2 more workouts left in the Open for this year and I imagine it’s giving everyone lots to think about.  You may be hoping to do it “RX’d” next year, or hoping to shore up weaknesses you didn’t know you had.  In many ways it’s a great start to the “new year” of training.  My suggestion is to sit down and write out some performance/sport/physical activity related goals over the week or two following the last workout of the Open, and why those goals are important to you.  During those two weeks of training, take things easy and don’t “kill” yourself thinking, “only 364 more days until next years open!”  then (potentially with the help of your coach) design a plan to attack that years goals.

Funny squat video below – though I shouldn’t poke too much fun at powerlifters… I couldn’t even unrack 600#, let alone squat 1210# (even if the range of motion is questionable)


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


7 X 2

Increase weight each set. Go as heavy as you can by your last set. These should be touch and go.


Single Arm Ring Row 7×3 (3 per side)


8 minute AMRAP (as many rounds as possible)
5 Hang Power Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs)
10 Back Squats (Same)
10 Burpees over the Bar

Scaling Guide: 3 – 6 rounds

Some will benefit from a slightly narrower bar grip on the snatches. This will make the hangs a bit easier. The goal should be to do the 10 squats unbroken. You may want to rest before your 5th snatch. It is not efficient to do 3-5 hang power snatches and go right into the back squats if you have to break them up. Rest before your last hang power snatch so that you can finish the set and then go unbroken on the squats. Lateral jump over the bar for the burpees. Stay low and move fast!


Cash Out – Row TTB Row
600m Row
20 Toes to bar
600m Row


Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff