CrossFit Sudbury – 28112017 – Swimmy-Swammy…

Hey Folks!

Great work today – We last did the Filthy Fifty on the 26th of April, and I hope you PR’d it, or at least had a smile PR (or maybe a less amount of F-Bomb’s PR).

More fun tomorrow with a little mini-WOD as part of the warm up.

If you didn’t get an email about this weekend:

  • LuluLemon is coming to put up a pop-up shop!
  • We’re closed on Saturday at the gym but are going a Swim WOD at 11am at the Gatchel pool!

Coaches Notes:

Some upside down practice and single leg work – followed up by a BURNER.  MOAR Burpees!  Take your time prepping for the handstand push ups and pistols, and use the warm up mini-WOD to help with it.  If you rush either/both you’re kinda missing the point.  Be mindful of where your bar bounces, but otherwise get a move on, on the WOD.

Warm up Mini-WOD:

2 Rounds:
400m Run/500m Row
20 Shoulder Taps / 40-second handstand hold
10 Dumbbell Front Rack Lunges (not the weird ones we did in the open)
20 Sec. Hollow Hold

Skill work:

Every 90 seconds for 5 Rounds (For Quality):
6 HSPU / 2 Wall Walk
6 Pistols (3 per leg)

Conditioning – “Swimmy-Swammy…”

1-2-3-4-5-6-7-8-9-10 Reps For Time:
Power Snatch (75/55)
Burpee
Scale Up: (115/75), Burpee Over Bar

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