CrossFit Sudbury – 12042017 – Cool Ranch Doritos

Hey Friends!

Great work on the Snatches today – 30 seconds between reps seems perfect for consistency work.  Noted!  Hope you all felt great and didn’t drop a kettlebell on yourself today.  It was dicey there for a minute (grip was smoked!), but we made it through.

It isn’t too late to get in on the Core Stability and Pull up progression Course with Steph!  Wednesdays start tomorrow and run for 6 weeks.  Don’t get caught being someone who regrets not having a pull up 6 weeks from now.  Be a person who gives epic high fives, gets a pull up after doing the course, and then cranks out a few more for good measure.  For cereal.

Coaches Notes:

Accessory work – Good mornings are one of those things that don’t feel like a lot while you’re doing them, but then you have sore hamstrings the next day.  With the band these will also act as a bit of a stretch too (in a good way).  Roll outs are not easy.  Only roll out as far as you feel comfortable, and as far as you can hold a nice hollow position through your trunk.  On the WOD – don’t kill the row.  Get through those handstand push ups as quickly as you can (which will require a bit of a personalized approach) as everything after that is going to rely more on your lungs and speed work then pure muscular force generation.

Strength:

20-15-10-5:
Band Good Mornings (choose an appropriate thickness band)
3-4-4-3:
Barbell Roll outs (use the bar you plan to snatch with)

Metcon – Cool Ranch Doritos:

14 Minute AMRAP:
Row 800m
30 Handstand Push ups
30 Box Jumps
40/35 Calorie Airdyne
30 Power Snatches (95/65)
30 Wall Ball (to a higher target than you usually hit)
100 Double Unders