Hey Folks!
Great work this weekend! Burpees and Toes to bar are a great combo – you can expect to see that again in the near future!
This week we’ll dial things back a bit and prep our movements for the Open. We want to make sure we aren’t doing any Bro-reps! Ensuring a full range of motion and high quality of movement means no “no-reps”, and an even better physiological response from your training, so make sure you’re practicing virtuosity this week. :)
Warm up
2 Rounds – 10 dislocates, 10 band pulls, 10 toe touches, 10 good mornings
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Back Squat 2×5
Kettlebell Swings 2×15
21-15-9 For Time:
Front Squats
Push Presses
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Rest Day
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Bench 5×3
21-15-9 For Time (with QUALITY reps – no blowing your back out to shave 4 seconds off your time):
Deadlift 225/155
OHS 115/75
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Mobility:
Stretch – Hamstrings, Glutes, Calves
Foam Roll – Glutes, T-spine
See you in the gym!
The CrossFit Sudbury Team
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