CrossFit Sudbury – 01042016

Hey Friends!

I know.  More burpees and snatches.  But think about how good you’ll be at burpees and snatches 😉

Second last Push Press session coming up – They should be pretty heavy now, AND you should be pretty strong by now too!  Next week we’ll re-test your push press and get some more back squats in.

If you’re feeling beat up/down from the Open and general volume of work we’ve been doing, take note if your workout seemed way harder than usual, and if it was, relax at home that night, have a glass of red wine, and then a ice cold shower/bath plunge before bed.  It seems to do wonders on resetting your nervous system and getting you into those deeper layers of restorative sleep.  SO have at it!

Looks like we have 1 more week of cold/crappy weather (I hope) and then the nicer stuff should be more consistent.  Then We’ll be peppering in more running.  So if you have the chance, hop on the true form and practice falling forward and running with those hammies.


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
With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.

6 X 2 @ 95+%

Session 14/14. Next up… Max out day!


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


Midshipman’s Nightmare
8 minute AMRAP (as many rounds as possible)
4 Dumbbell Shoulder Presses (Performance: 45, Athletic*: 25lb, Health: 15lb)
4 Dumbbell Push Presses (same)
4 Dumbbell Push Jerks (same)
250 m Row

Scaling Guide: 4 – 8 rounds.


Row 5 Minutes at an EASY rate. Lower the damper setting 1-2 less than you’d normally have it at.


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