CrossFit Sudbury – 11042016

Hey Friends!

Awesome weekend!  Thanks to Sara and James for covering the gym – It was a very low key weekend with Kristin and Gavin for me, which was a change from the norm (especially compared to when the Open was on!) and welcome, considering the (welcome) changes to my days!

SO you likely noticed the greater rep counts on the squats – get used to them.  We’re building stamina and chasing the holy grail of more muscle and less fat.  We won’t be hitting the lower rep ranges until towards the end (you can check the chart on Fridays WOD post too).  Good times!

about halfway through the cycle I’m peppering in a bunch of olympic lifting – sometimes with the goal of improving at CrossFit, other times at Weightlifting, though really, you’ll improve at both.  Keep the previosu statement in mind though, when we tell you to, a: string a set of 3 or 5 together as touch and go reps, or, b: tell you to drop the bar between reps on a set of 3 or 5.

Context – Competition

Warm up

10 toe touches, 5 inch worms, 10 hops, 5 tuck jumps, 10 dislocates, 10 pull aparts

Skill work

Spend 6 Minutes working on a max Broad Jump

Metcon – “DT”

5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (same)
6 Jerks (same)

Scaling Guide: 6-14 Minutes


Stretch – Hamstrings, Biceps, Shoulders
Foam Roll – T-spine