CrossFit Sudbury – 24012017 – Skills and Thrills


Hey Friends!

Dirty variation on Cindy there 🙂 It was a beauty – thanks to Lori and Mel A for helping encourage me through it.  Working out in the mornings is now joke.  5:30, 6 and 7am-ers are a different breed for sure.

Today is the first “skill session” plus an EMOM.  So there is no “WOD” per sé, but I’m willing to bet you guys will get a good little sweat going on anyway 😉

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Coaches Notes:

Practice!  Talkin’ bout practice!  Go for strict, or even deficit HSPU’s if you’re good at them.  Challenge yourself.  Double under practice is in there too.  If you’re typically a whiz at them, give yourself the 2 minutes each time to get 40 unbroken.  Work on finding your rhythm  on the toes to bar and playing around with the scoop (straight down and scoop back up – kinda like a knees to elbows with a flick) versus the straight legged suitcase open/close style of toes to bar.   Find an appropriate weight for the weightlifting movements – Try to go touch and go on the power cleans instead of dropping.

Skill Work:

5 Rounds For Quality:

6 HSPU / 2 Wall Walks
40 Double Unders / 2 Min. DU Practice
8 Kipping TTB / 8 Kipping Hanging Knee Raises

20 Minute Time Cap

Power Cleans & Shoulder to Overhead (Press, Push Press, or Jerk):

EMOM for 20 min:

Odd: 5 Power Cleans ~60%
Even: 5 Shoulder To Overhead