CrossFit Sudbury – 19072017 – “It ain’t ‘You all’, it’s ‘Y’all!'”

CrossFit Sudbury

Hey Folks!

A little bit of running, a nice tan, such a relaxing, awesome day, right?  Tomorrow – some handstanding fun, some single arm work, and some burpees.  WITH rest.  Shouldn’t be devastating at all, but might be still a great little injection of intensity before DT on Thursday.

If you haven’t checked out your push press account and/or updating your billing info – please do so.  The email should lead you to where you need to go 🙂 You can also go here https://ssof.members.pushpress.com/

Coaches Notes:

Handstand work – have at it, and/or work on your overhead stability work (Yoak, Dumbbells, etc.)  On the WOD, It’ll pay to do your sets unbroken, so that you aren’t doing extra power snatches.  Have at the burpees so that you can get to the rest.

Gymnastics:

Spend 10 Minutes working on:
Handstand holds
Handstand walks
Handstand push ups
etc.

If you’re uncomfortable getting upside down – try playing with the yoak with KB’s on bands. If it’s too easy standing still with it, trying walking slowly with it overhead, or put the weights on uneven settings.

Conditioning – “It ain’t ‘You all’, it’s ‘Y’all!'”

10 Minute AMRAP:
10 single arm Overhead Squats (50/35) (5 each arm)
10 DB Power Snatch (50/35) (5 each arm)
10 Burpee over dumbbell
1 Minute Rest