Hey Folks!
Killer weekend! The Open WOD was a blast and the intramurals are well underway! We’ve all got 1 more day to complete the workout, submit our scores, do the bonus challenge (fish game on the rower) and choose a name for our teams. The Tshirts shipped on Friday, so I’m hoping we get them this week – they are coming from California though.
We’re starting a new cycle of programming after last weeks PR week! You guys are amazing by the way, amazing PRs and very inspiring performances. I’m going to put up a blog post about our programming going forward, so you guys see where we’re headed and why and how we’re going to get there!
Kristins Performance Enhancement is going to be on Wednesday this week versus Tuesday, from 6-7pm and then Monday morning from 5:30am-6am (go 6am Crew! getting supple and crushing extreme before most Folks are even awake!)
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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
1 Squat Snatch
* Use the same weight, that’s as heavy as you can for all 3 reps, but don’t miss any reps. Spend some time warming up to that weight. It’s going to be re-tested in the future.
Metcon
3 Overhead Squats
12 Slam Ball (30/20)
24 Double Unders
Scale to 5 Rounds of:
3 Front squats
12 slam balls
50 single skips
Cool Down
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
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