Hey Folks!
The weekend is over! Normally I wouldn’t be excited about that but now I don’t have exams anymore and I can just work two jobs and plan Xmas shopping, etc. etc. And also devote more quality time to picking things up and putting them down! Yessss
The last couple weeks before Christmas are going to be crucial! Keep up the great work and schedule the time to come in. You’ll be thanking past you when you get to December 31st and your resolution is to “continue being awesome”!
I’ll post up some official plans for holidays hours this week and we’ll get that all sorted out!
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WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
HEALTH
KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.
LONGEVITY
2 Halting Squat Snatches*
*Stop just barely above the knee for a 1 count, then explode into your lift. Use a weight you can achieve great form with. Likely 60-70%.
2 Snatch Balance*
*Play around with slowly removing the heave to start the lift. Eventually you should be just dropping under the bar into the squat with no upward movement of the bar (until you stand it up)
METCON-BOTH
Score is total reps. 8 total minutes.
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
The CrossFit Sudbury Team
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