CrossFit Sudbury – 28122017 – There’s no “I” in “butt”

Hey Folks!

Good work today persevering through that last 1000+1000m row.  It wasn’t particularly nice, but it’s a good preview of the mental toughness you’ll need when the open rolls around.

Just a reminder that December isn’t over yet!  We can still get those 2017 goals, or work towards our December goals.  Between the indulgences of Xmas, and the upcoming potential indulgences of new years, don’t write off this week as a gimme.  Then you’ll have to work too hard in January just to get back to where you were.  Just sayin.

We’re in a hole right now, Harry.  We’re just going to have to dig ourselves out!

Coaches Notes:

Lower body strength/symmetry!  80% is that borderline “too heavy” weight.  Try to move it quickly, so long as you’re staying “solid”.  Experiment with the split squats.  Don’t be upset about “not doing enough weight” – it’ll be a fun little add on, and good posterior chain work.  Heavier than normal DB for the snatches.  It’ll work out well if the open has a dumbbell snatch in it again.  It isn’t too bad, and will force greater efficiency out of your DB snatches.  So jump and land with a locked out arm 🙂

Strength work:

5×3 Deadlifts @80%
Superset with 5×10 Split Squats (5/leg) @whatever is appropriate*

*Use dumbbells, kettlebells, barbell in the front or back rack, or at the sides for the DB/KB.

Conditioning – There’s no “I” in “butt”:

18-15-12-9-6-3 for time of:
Dumbbell snatch (alternating) (65/45)
Slam Balls (30/20)

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