CrossFit Sudbury – 21082017 – “Al’s Revenge”

Hey Folks!

We’re getting close to the end of the summer :'(  It’s ok though, as we’re going to have an awesome autumn.  We’ve got a day booked with Emily to go learn to and try out rowing in proper boats at Sudbury’s Rowing Club.  September 23rd (during open gym) you can skip the barbell for a day and come out to the rowing club to hop in a boat and work on that technique.  “Regularly learn and play new sports” is an important part of Glassman’s “fitness in 100 words”, so we’re doing it.  You can thank Kristin and Emily for coordinating on it and putting it all together.  We’re going to have it catered so that we can go, learn, row, and then eat for a reasonable price.  Still finalizing details on the food, so we’ll let you know the price ASAP, but I believe it’ll be somewhere in the 20-30$ range.

Coaches Notes:

Longer Clean/Front Squat complex.  70% is the suggestion, though fine tune as you see fit.  The complex is meant to be done unbroken, so avoid dropping the bar between reps.  Hook grip, and use those hips!  On the WOD, we’ve done it in the past (July 2, 2016) – so compare your time if you have one recorded.  It’s a pull up workout.  You’ll likely need to break the pull ups up (though don’t if you don’t need to).  so plan to hit the wall balls unbroken, steady pace on the box jumps, and get your rest/catch your breath on your pull ups.  Leave the rowers upstairs for the 500m rows – use the stairs as rest and then finish strong with as quick a pace as you can muster while tired out.

Weightlifting:

4 sets, not for time:
2 Power Cleans + 2 Cleans + 2 Front Squat @70% of your Power Clean 1RM

Conditioning – “Al’s Revenge”:

4 Rounds for time:
15 Wall Ball (20/14/10)
15 Pull Ups
15 Box Jumps (24/20/16)

Once you’re finished the WOD with time still running…
500m Row.

Take note of your rowing time and your total WOD time. Make sure to set the rower to count down.
*We did this last July 2nd 2016