Hey Folks!
Killer finale! Holy crap that was a tough one. I almost had the volume amounts proper, but it ultimately ended up being a rowing WOD. Yellow team CRUSHED it, beating the rest of us by over 2 minutes. It was really fun and a great atmosphere in the gym.
Now we’re going to be on full throttle with Battle Beyond the Barbell stuff. Keep your eyes peeled – although there isn’t THAT much you’re going to find out, other than sponsors, scheduling, etc.
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WARM UP
Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
HEALTH
Health – Press & Pull ups
Press 2×5
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
LONGEVITY
Clean & Jerk EMOM-3
Warm up to and then hit 3 reps every minute at the heaviest and same weight across all 3 reps.
METCON
Baseline-ish
For time complete the following:
1000m Row
50 Squats
40 Sit ups
30 Push ups
20 Pull ups
1000m Row
50 Squats
40 Sit ups
30 Push ups
20 Pull ups
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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