CrossFit Sudbury – 20092017 – Brisket

Hey Folks!

Hump Day!  The week is flying by – the weather is beautiful, the training is of the highest quality, and the Squats and the Deads are coming along nicely!  You guys are crushing some serious weight for sets of 10.  Keep it up!

I haven’t seen anyone getting antsy about the squats or deads, which is good, as we’ll keep riding the gains out for a bit longer (few more weeks, likely).  So keep challenging yourself, and ask for variations to your coach if you’re getting bored 🙂

Coaches notes:

Reverse Lunges, stepping the leg back to set the knee down and then stepping back through.  It’ll load the front leg a little more, and mimic a pistol slightly more than doing a forward lunge.  No real secret on the WOD – it’ll come down to the willingness to keep moving during the squats, slam balls and bike.  Let’s just leave the bikes upstairs all day.  Saves us having to bring them down and back up.

Strength work:

Alternating EMOM:
ODD Minutes – 3 weighted dips
EVEN Minutes – 6 front rack reverse lunges (3 per leg) @whatever weight seems appropriate.

Conditioning – “Brisket”:

2 Rounds for time:
25 Sit ups
25 Goblet Squats (50/35)
25 Slam Balls (30/20)
25 Bike (Cals)