Tuesday, September 16th, 2014

WOD
admin -
September 15, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Awesome work on the Thrusters and burpees!  Say hello to your quads and hip flexors :)

Very cool seeing people cleaning up their snatch form and really developing the three pulls.  Strong finish (up) then speed and a “junkyard dog” attitude to get under the bar.  It’s an art and a science and perfect practice makes perfect.

Kristin has some more Crossover workshop spots on Friday left I believe!  Make sure you get in, if you haven’t learned how to use it we don’t want you guys on it – doing it incorrectly will mess your shoulders up, not make them better.  It doesn’t take long to learn how to do it well, and it is NOT something you want to “go hard” on.  Just let us know you’re interested and we’ll get you set up!  Thanks for understanding and being awesome ALL THE TIME.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=ZpPB4bp4whU”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

HEALTH – STRENGTH

Strength – Bench Press & Batwing – 2×5
Bench Press 2×5 

Batwings 2×15 seconds 

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session. 

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds :)

LONGEVITY – SKILL WORK

Skills!
Every Minute for 10 Minutes: 
EVEN Minutes – 5 Handstand Push ups & 5 Box Jumps 
ODD Minutes – 30 Double Unders

BOTH – METCON

Can you hold it?
5 Rounds for Time: 
10 Russian Kettlebell Swings 70/50 
10 Wall Balls 20/14 
10 Toes to Bar 

*Performance Bonus/Rx+ – do all sets unbroken!

COOL DOWN

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders 
Foam Roll/Stick – Calves, Quads 
LaX Ball – Pecs

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

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