CrossFit Sudbury – 11082017 – I’m Cuban, B!

Hey Folks!

Friday sneaking up on you, trying to steal your lunch money (or at least all the nice treats in there… I see that snack pack…)  Hope Jackie went “as planned” for you guys – it’s always a deceiving beauty.  Empty barbell thrusters never felt so difficult than after a 1000m row (well… maybe if we subbed it out for a max effort assault bike).

We’ve got some beauty repeats coming this week (Pain & Sadness, and CinDT, to be exact).  Soooooo fun 😉

Coaches Notes:

Some upper body work to get a nice pump going (and of course, get stronger), followed by some deadlifts and burpees and front rack holds (to light up the rest of the body).  We’re looking for quality on the rack holds – they should be taxing on the core/shoulders – if you find yourself compensating (by leaning in a weird way), lighten the load, or rest for x amount of each minute.  Steady/fast movement on the deadlifts and burpees and then recover with your breathing during the walks.  If you can, try to breathe through your nose on the rack carries.

Strength work / Sexy Friday:

3 rounds for quality:
10 Strict and/or weighted chin ups (palms facing you)
10 Bench Press
* Pair up with a friend or two, and try to add weight each set. No failing (and no clips on the bar if you plan on failing without a spotter!)

Conditioning – “I’m Cuban, B!”

4 Rounds for total reps:
1 Minute Single arm front rack KB carry (50/35)*
1 Minute Other arm front rack KB carry (50/35)*
2 Minutes for max reps:
5 Deadlifts (185/123)
5 Burpees

*walk around at a normal pace