CrossFit Sudbury – 29122016 – Lil’ Mini Angie

Hey Friends!

Great work today – Impressive that a couple people were able to make it through an entire round (and some opted to stick it out and finish a round outside of the time cap – Nice!)  We’re going to continue with our squat cycle for another couple weeks, but it’s nice to hear folks commenting on how the squats are starting to feel a little easier, or at least not as hard as they expected.  We’ll be peppering in weightlifting, gymnastics and some other accessory work too, so don’t worry if we aren’t snatching ALL THE TIME, trust me that you’ll still get a lot better at it 🙂

Coaches Notes:

More Squats – the front variety today.  This is the second time we’ve seen 2×5 Front squats, so check your journal and add some weight to whatever you used last time for your set of 5 front squats.  No failing & maintain good form, so if the last time you did 5 you felt like dying, maybe stay at the same weight today, or dial it back slightly.  Superset in some heavy, russian KB swings to warm up and activate those hammies and glutes.  Metcon is a spicy one, despite not seeming that way.  You will likely still be sore due to the higher intensity available (versus normal Angie).  Get through those reps FAST when you can, and strategize when you can’t (pull ups, push ups) to make realistic sets with short rests.


Front Squats 2×5 (heavier than the last set of 2×5 ~70-75%)
Superset with:
Kettlebell Swings 3×15 @heavy

Metcon – Lil’ Mini Angie

2 Rounds for time:
25 Pull ups
25 Push ups
25 Sit ups
25 Air Squats