Hey Folks!
it’s Benchmark Thursday! Your favourite day! It’s also Kristin and my wedding “eve” haha. If you’ve noticed a strange absence of her and I it’s because of the wedding. We’ll be back in after the wedding next week, and then at the end of July we’ll be gone again until after civic holiday long weekend. THEN… well at that point you will get sick of seeing us, as we’ve got plans for the gym after that!
Warm up
2 Rounds – 10 dislocates, 10 weighted dislocates, 10 Kettlebell swings, 10 goblet Squats with 3 second pause in the bottom
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Front Squat 2×5
Deadlift 2×5
“Jack” – AMRAP-20
10 Push Press
10 KBS
10 Box Jumps/Step ups
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Check www.CompetitorsTraining.com
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Strict Pullups 3×8
***If unable to perform strict pull-ups, start the pullup progression program
(i.e. start with 10 sets of 1 with a band you can do 1 or MAYBE 2 pull ups with, then add 3 SLOW-negatives with rest between after the 10 sets)
“Jack” – AMRAP-20
10 Push Press 115/85
10 KBS 53/35
10 Box Jumps 24/20
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Mobility:
LaX Ball – Glutes, Rotator Cuff
Stretch – Pecs, Quads
See you in the gym!
The CrossFit Sudbury Team
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