CrossFit Sudbury – 04052017 – Llamathrust

Hey Friends!

Squats on squats!  Awesome work everyone 🙂 By the time you guys got through the 6-8-10 there wasn’t much rest in there – so kudos.  We’ve been squatting every 6 days for about a month or so now (along with any squats on other days, which there are many), so hopefully you’re feeling a bit stronger, or more comfortable under the bar.  We’ve been exposing you guys to them in different (some would say, constantly varied?) ways, so that it’s more fun, and in some cases, it’s an easy way to sneak some volume and reps in without being as monotonous as a 5×5.  Hope you’re enjoying them (as well as the snatch work and bench pressing every 6 days too).

I’m still building out the years programming, but you can look forward to a little bit of a preview each month of what we’re tackling/basing our performance on/towards (aside from just increased work capacity across broad time and modal domains).

If you read the blog post from last week – something to keep in mind, is if you have performance levels that don’t necessarily need to be focused on (i.e. a 400# back squat), you may want to sub in some overhead squats in their place, which is totally cool and even recommended, if it makes sense for you 🙂 Ask your Coach if you have any questions!

Coaches Notes:

Practice & a little posterior chain work to loosen the legs up after all those squats yesterday.  If you don’t have bar muscle ups, sneak in some chest to bars, some deep ring rows, or maybe some pendlay rows or bent over rows.  Something to help with that vertical/horizontal pulling strength.  Llamathrust!  We did this back in August (the 19th) – for comparison.  I don’t remember if anyone got into the slam balls, but if you finish them… kudos, you win 🙂  I’ll buy you a beer.

Skill work:

5 Rounds for quality:
2 Bar Muscle ups
10 KB swings (50/35)
max double unders or double under practice for 30 seconds (whichever suits you).

Metcon – Llamathrust:

As Many rounds as possible in 15 Minutes of:
300m Run
5 Jerks @65%
300m Run
5 Jerks @65%
15 Toes to Bar
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
35 DB Snatch (45/35/20)
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
35 DB Snatch (45/35/20)
45 Slam Balls (heavy)