CrossFit Sudbury – 10022017 – “All the things!”

Hey Friends!

Friday coming up!  Thrusters and pull ups… always devastating.  And then you throw some burpees in there and it’s just a little worse/better.  Great work everybody.  You’ll notice some of the RX’d weights are a little lighter than usual.  We’re really just trying to optimize power output, so going a little lighter should be nice from time to time to make you feel and move FAST.  If you feel comfortable scaling up a bit, by all means, do it.  Ask your coach about certain goals (being able to go unbroken, or where the difficult parts of the workouts would be, etc.) so that we can tailor each workout for you.  You should also have an idea as to where you should be too.

Coaches Notes:

Talkin’ ’bout practice!  Dips – try to stay as upright as you can and draw your elbows UP, versus tipping your chest forward and down.  Practice the different styles of kipping, or dial in your skills on one particular style.  More double under practice (there better be dubs in the open, haha).  The WOD is a little different than usual – some more skills.  Square up to the slam ball before you pick it up.  KB swings are russian style.  Med ball sit ups, the wall ball will touch the ground above your head, and then your feet.  Err on the side of less rounds and more quality, if you need to.

Skill work:

5 Rounds For Quality:

7 Dips (Ring or Bar)
7 Kipping TTB / 7 Kipping Hanging Knee Raises
Double Under Practice

20 min. Time Cap

Metcon – “All the things!”

AMRAP in 15 min:

1 Wall Walk
10 Lateral Slam Balls (30/20)
20 KB Swings (50/35)
10 Med. Ball Sit Ups (20/14)
1 Rope Climb

Scale up: (70/50)