CrossFit Sudbury – 25042017 – Woo Dog

Hey Friends!

Killer lung/grip burn – hope you enjoyed it.  We’re about a month away from the Battle Beyond the Barbell – make sure you’re shoring up weaknesses, practicing things, and working towards your goals (which you’ve written on the whiteboard – right?) – AND let us know if we can help!

For anyone able to volunteer during the event, it would be greatly appreciated and you’ll be rewarded with hugs and high fives.  Maybe even some food and drink.

re: the video – Imagine having that level of movement skill as a 15 year old?  Holy moly.

Coaches Notes:

Slow lift practice – Bench Volume and deadlift work.  Don’t allow yourself to use poor form at ALL on any of the deadlifts, which includes the max set.  It isn’t worth it.  And don’t bother moving FAST on them either.  Control and time under tension is the name of the game.  on the WOD – use whatever dumbbells work best for you, once again quality movement should be your focus – more quality movement is going to translate into less wasted energy and better/easier sets.  If you usually do bar muscle ups, use the rings, if you usually use the rings, use the bar.  Small sets makes the WOD fun, so challenge yourself with the movements.


3×10 Bench Press @70%
superset with:
2×5 Deadlifts @70%, 1 max set at 60% (with perfect form)

Metcon – Woo Dog

8 Minute AMRAP:
8 Dumbbell Thrusters (50/35/whatever you want)
2 Muscle ups (Sub 6 pull ups or 4 chest to bar)