CrossFit Sudbury – 18032016

Hey Friends!

Awesome work this week guys!  Not sure about you, but I love the partner WODs.  Teaming up with friends, pushing a little extra hard so you don’t “let the other person down”.  And you get some decent rest intervals.  Perfect.

Sisu – Mikko Salo, the original CrossFit “machine”

WARM UP

Context – Practice

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.


STRENGTH

Squat

5 X 3

Increase weight with each set. Get as heavy as you can (without failing) by the end.

METCON

Beasley
8 minute AMRAP (as many rounds as possible)
8 Left / 8 Right one-arm kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
8 push press (Performance: 95lbs, Athletic*: 65, Health: 35lbs)
8 front squats (same)
Chest to bar pull-ups (Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)

Scaling Guide: 2 – 4.5 rounds. Scale Up: use kettlebells for the push press and front squat.


Kettlebell swings are Russian height, and one arm. Make sure to keep your body square at the top of the swing, you can use your non-working arm to ‘tap’ the kettlebell on the top of the swing to ensure you are staying square. If chest to bar pull-ups are something you struggle with think about doing singles on these from the start. This will help you not ‘burn out’ on the pull-ups, and save your lungs a bit for the rest of the workout. If you do singles, really minimize the rest between trip ups

ACTIVE COOL DOWN

5 Minutes on the Airdyne at an EASY pace.

COOL DOWN

Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.