CrossFit Sudbury – Training – 15042015

CrossFit SudburyWOD
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April 14, 2015

Hey Folks!

Holy crap that workout was hard.  GREAT mental test.  Exactly what we needed to start this cycle.  Almost sorry to say it (but not quite), but we’re redoing that workout in 6 weeks.  I’m excited to see the improvements that happen during this next 6 weeks.

You guys all did great.  It was cool to see the mental battle people were going through and while it may have taken a little longer (I capped out the mens times with the longest of the day, so don’t worry I’m not speedy Gonzalez by any means) we all got it done, and that’s a hell of an accomplishment.  Think about how much easier everything else this week will be in comparison.  That’s the payoff :)

[av_video src=’https://www.youtube.com/watch?v=dk8YcLKUbxM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1zqm7g’]

WARM UP

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

LONGEVITY

PowerSnatch 3 E2MOM
Every 2 Minutes for 10 Minutes:
3 Power Snatch @70%
10 Min. AMRAP
10 Minute AMRAP:
5 Burpee Broad Jumps
10 Overhead walking lunges (45/25)
15 Slam Balls (30/20)
30 Second plank

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team
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