CrossFit Sudbury – 06102017 – Birds of Prey

Hey Folks!

IT’s the weekend (pretty much) – While it’s ok to crush some foods, maybe plan for it – get a workout in that day, plan to portion things properly (more turkey, less stuffing and potatoes [read: I didn’t say NO stuffin or potatoes], maybe forgo some carbs earlier if you know you’ll be crushing the pumpkin pie later), etc.  Most importantly – be present and enjoy yourself with friends/family/pets/alone time 🙂

Coaches Notes:

Some stamina work to start – try to push the pace, but get the same calories for each interval on the bike, and the same (within 1 or 2 reps) on the bench.  If you’re seriously falling off – you went a little too hard in the first round.  WOD is similar to yesterdays, in that it’s more or less a sprint (though a longer one haha).  Make a real effort to get some unbroken sets on it.  Don’t forget to breathe.


4 rounds:
1 Minute Assault bike or 1 MInute Max Bench Press
30 seconds rest
1 Minute Assault bike or 1 MInute Max Bench Press (the other one)
30 seconds rest

*If we’re low on bikes or benches pair up with a friend and alternate

Conditioning – “Birds of Prey”:

25-20-15-10-5 of:
Kettlebell Swings (50/35)
Push press (75/55)
*Begin each round with a 30 second plank