Hey Folks!
We are BACK! HUGE thank you to our amazing coaches for taking care of the place while we were away – and a huge thank you to you guys for (most definitely) continuing to be the amazing members you are!
Kristin is doing her Performance Enhancement for the morning crew tomorrow at 5:30am! Get in there and get supple… you’ll feel great during todays training :)
We’re into the last week of the open – Today is the last day for 15.4 – I’m hoping to do it sometime around lunch. Then we have one more awesome workout to complete. Come by the gym on Thursday to watch the unveiling – We’ll have a beverage and watch what Dave Castro has up his sleeve (I’m thinking something ridiculous… like a 5 part WOD, or a crazy long chipper).
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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
1 Snatch from the ground*
*When you catch the bar in the bottom – hang out for 1-2 seconds before standing it up.
**This is ALL about getting comfortable in the bottom
~70% should be appropriate. Add more if you feel like Hercules (or Athena?), less if you feel like the little centaur dude that played the flute
Metcon
5 Right arm Front Squats (KB or DB, as heavy as you can perform well)
15 Sit ups
5 Left arm Front Squats
25 Double unders (75 Singles)
Cool Down
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team
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