CrossFit Sudbury – 24072017 – “The Crumpler”

Hey Folks!

I hope you all had an amazing weekend – the weather was great, and then less great (or double great if you don’t have a problem with rain!)  As far as benchmarks for the week go – we’ve got “Mary” set up for Tuesday.  Just some high quality training otherwise!

Remember folks, if you’re feeling beat up, you can skip part of the days training to do some mobility or light walking/rowing/biking – let your coach know if you’re feeling particularly beat up – I’m doing my best to push some solid adaptations in you guys, but we all adapt at our own pace – so let me know!

Putting up a form because I haven’t for a while – Let me know if you have any feedback – The form is anonymous, so if you want me to know who is writing you’ll need to leave your name.

*warning, swears in the video I believe (walking dead trailer)*

Coaches Notes:

On the jerks – keep the bar on your body – this means it’ll be more or less against your throat.  This is true for all the pressing movements.  So long as you don’t hit your face (get it out of the way and you won’t), your bar path will improve, your ability to transmit force into the bar will improve, and the lift will all together feel easier.  On the WOD – Plan which endurance movement you do whenever you’d like, but you can’t repeat them (i.e. once you run, you need to either row or bike, and then you need to do whatever is left for the last movement).  The barbell isn’t particularly heavy, but you will be winded for the workout in general, so remember to breathe, and be efficient with the way you move the barbell (and your body)

Skill work:

Every 30 seconds for 7 Minutes:
1 Jerk @70%

Conditioning – “The Crumpler”

For time:
Endurance movement*
30 Jerks (95/65)
Endurance movement*
30 Front Squats (95/65)
Endurance movement*
30 Power Cleans (95/65)

*Choose 1 each of: 500m Row, 400m Run, 30/25 Cal Bike, whichever order you’d like.