Hey Folks!
Awesome week of training! You guys are doing really well and we’re winning.
I don’t really have much of a blurb to speak about today! You guys are amazing and we’ll keep doing our best to coach you forwards to greater and greater PRs and happiness! :)
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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 – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin ups – 3 sets of max reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
LONGEVITY
Pendlay/HSPU EMOM
Every Minute for 10 minutes:
EVEN Minutes – 5 Pendlay Row
ODD Minutes – 5 Handstand Push ups
EVEN Minutes – 5 Pendlay Row
ODD Minutes – 5 Handstand Push ups
METCON
50-40-30-20-10 For time:
Double Unders
Sit ups
Double Unders
Sit ups
COOL DOWN
Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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