Hey Folks!
Great weekend! Lots of first time Chest to Bar pull ups! You guys are winning and it’s so awesome to watch :)
Performance Enhancement for the morning crew tomorrow at 5:30am! You guys are nuts for being up so early, but you’re going to be supple and you’re going to have a blast moving better, more comfortably and crushing extreme this week!
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Warm up
Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
Health
Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts
*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
Back Squat 3 E2MOM-10
Every 2 Minute for 10 Minutes:
3 Back Squats
*Take 3 seconds to descend into the the bottom of the squat and then “explode” up. SLOW down, FAST up :)
3 Back Squats
*Take 3 seconds to descend into the the bottom of the squat and then “explode” up. SLOW down, FAST up :)
Metcon
Make the Rings easy
5 Rounds for time:
20 Seconds Ring Support (on the rings, arms straight, thumbs/rings turned out)
5 High Hang Squat Cleans @65-70%
10 Knees to Elbows
20 Seconds Ring Support (on the rings, arms straight, thumbs/rings turned out)
5 High Hang Squat Cleans @65-70%
10 Knees to Elbows
Cool Down
Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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