CrossFit Sudbury – 25082017 – “Evasion”

Hey Folks!

Some high quality Snatch/Clean & Jerk work today followed by a fan favourite in “Evasion”.  I don’t have a lot to say other than let me know if you’re interested in checking out Poutinefest on Saturday, and also watching the fight!

There is probably swearing in the press conference video below, I haven’t watched it yet.

Coaches Notes:

Weightlifting work!  This should be a fun one – strategize as you see fit.  You know the deal with Evasion too 🙂 Have some fun with it!


3 sets of 4, Touch and go:
Ground to Overhead* @75% of your Snatch 1RM

*During the set of 4, at least 1 rep needs to be a Snatch. So you can do any combination of Snatches and Clean & Jerks (the full lifts, not power variations) to get those four reps in, but you shouldn’t let go of the bar while you’re doing it (if you need to reposition your hands, lower the bar into your hips/thighs to move your hands). The goal is beautiful movement, but also time under tension – so dropping the bar between reps is going to take away from your training stimulus (though drop the bar if you feel unsafe at all). You can record how you broke up the sets on each set.

Conditioning – “Evasion”:

Cover as much distance as possible in 20 Minutes:
Row, Run, and Airdyne as far as you can in 20 Minutes. Split them up as desired but you must:
Run at least 800m
Row at least 1000m
Air dyne at least 800m

Compare to November 30th and March 3rd of 2016.