Hey Folks!
It’s a new year for real this time! Feels like the true beginning of 2015 doesn’t it? Maybe I’m just justifying my gluten-free pizza today, whatever, don’t judge me! ;) haha
Exciting day today with some maxes – it’s easy to get carried away with rest time but you likely don’t need it – the time it takes to change the plates, get mentally prepared and chalk your hands is plenty of time. Don’t go crazy on the chalk, either… too much is just as slippery as not enough. Be safe and know how to bail if you need to!
The WOD is pure gut check – keep burpeeing. Don’t even think… just go right into that next burpee. The 7 minutes will be over before you know it… you can deal with your burning quads later.
[av_video src=’https://www.youtube.com/watch?v=hL3eam40rpY’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1xbsw2′]
WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
HEALTH
*Try to add more weight to last weeks lifts
Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps
LONGEVITY
work up to 3 attempts at a max snatch. Warm up to it – plan something along the lines of:
1x 90-95%
1x 95-105%
1x 95-110% (or more, if it’s possible)
work up to a max 3 attempts at a max Clean & Jerk. Ideally squat clean and jerk, but it’s up to you how you do it.
Same rough pattern as the snatch, though you likely don’t need as much of a warm up since you’ve already been snatching :)
Be smart!
METCON
Burpees
*Ensure you are leaving the ground when you jump at the top. Officially, 12.1 had people jump and touch a target 6″ above their reach. The pull up rig is good for this.
COOL DOWN
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
Comments are closed