CrossFit Sudbury – 23032016

Hey Friends!

Wednesday again – AKA Kristins Due Date.  Everyone say a collective hope/prayer/whatever you want, send some vibes that she goes into labour.  One more WOD release for 16.5 – Come on out and bring some pops.  What do you think about getting some food for it too?  Let your coach know if that works for you and we’ll set something up.  Pizza, Wings, Poutine?

WARM UP

Context – Practice

General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

SKILL PRACTICE WARM UP

Spend 10 Minutes working up to a heavy 30 foot overhead walking lunge (with a dumbbell/kettlebell), and if you’re a superstar, try a KB or DB in EACH hand 🙂

METCON

Boogie Wonderland
16 minute AMRAP (as many rounds as possible)
With a “Rolling Start” = MAX 2 rounds in 7 minutes, then max rounds until 16. Log total rounds including the first two.
7 power cleans (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
7 toes-to-bar
14 Box Jumps (Performance: 24” / Athletic*: 20” /Health: 12”)
Row (Performance: 500m / Athletic*: 450m / Health: 400m)

Scaling Guide: 3 – 5 rounds


The “Rolling Start” is when you can’t do more than the allotted rounds in the time listed. In this case, if you finish the two rounds faster than 7 minutes, you’ll have to wait until minute 7 to keep going. If your scaling choices mean that you can’t complete two rounds in 7 minutes, don’t worry! This becomes a ‘typical’ 16 minute AMRAP

COOL DOWN

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