CrossFit Sudbury – 08042016

Hey Friends!

Boom-Pow – another week done.  That was fast.  I hope you’re loving the Squats, we’ve got plenty more coming soon.  I’ll actually share the progression with you guys so you know when to make it in if you want to make the most out of the squat side of this cycle:

  • March 30, 2016
  • April 3, 2016
  • April 7, 2016
  • April 12, 2016
  • April 16, 2016
  • April 18, 2016
  • April 22, 2016
  • April 25, 2016
  • April 28, 2016
  • May 2, 2016
  • May 5, 2016
  • May 9, 2016
  • May 12, 2016
  • May 16, 2016
  • 3×8 @60%
  • 3×8 @60%
  • 3×8 @65%
  • 3×12 @60%
  • 3×6 @70%
  • 3×5 @75%
  • 3×4 @80%
  • 3×8 @70%
  • 3×5 @80%
  • 3×4 @85%
  • 3×2 @90%
  • 3×1 @95%
  • 3×5 @85%
  • PR Day! 🙂

Warm Up

10 Dislocates, 10 weighted dislocates, 10 LONG walking lunges, Squat therapy, 10 pull aparts, 10 hops

Strength

Max out your Push Press!

Metcon

“Drago’s Jab”
4 Rounds for time:
16 Kettlebell Swings (Russian) (70/50/35)
16 Overhead Dumbbell Lunge steps (45/25/15)
40 Double Unders (80 skips with 10 Double under attempts)

Scaling Guide – 6-10 Minutes

Optional Cool Down

Max L-Sit x3. Rest as needed between attempts.

Mobility

Stretch – Calves, Hamstrings, Triceps – 2 Minutes per side.