Hey Folks!
Great work on todays WOD! Keep it up!
Make sure you’re DIALING in your form. FULL depth squats. Stand on the top of the box. Stay planked on your push ups. Chin clearly over the bar on pull ups. Etc. Etc. Etc. Anyone can run a 4 minute mile when it’s only a half mile. Competition won’t be kind to half reps – and even more importantly, you’re cheating your body of its’ neuroendocrine response. We don’t just tell you to squat lower because we’re sadists, we do it to help you improve, to help you secrete more growth hormone, and to save your joints!
Warm up
2 Rounds – 10 band pulls, 10 push up plus, 10 spiderman lunges, Squat therapy
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Front Squat 2×5
Deadlift 2×5
Pseudo Elizabeth 21-15-9 for time:
Front Squats
Hand Release Push ups
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1. “Surfer on Acid”
3 RFT:
400m Run
21 Burpees
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2. Cleans
EMOMx7: 2 Hang Squat Cleans, drop after each rep so each rep can be done as a single.
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3. Front Squats
4×4
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4. Close Grip Bench
4×8
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EMOM-8 Minutes
ODD- 5 Front Squat 135/95
EVEN- 5 Kettlebell Swings – Russian & Heavy.
“Elizabeth” 21-15-9 For time:
Cleans 135/95
Dips
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Mobility:
LaX Ball – Glutes, Traps, Rhomboids, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
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