Hey Folks!
Awesome work today. That was beauty WOD. Great progress without feeling destroyed. If you didn’t see, the results for the intramurals are up in the blog and the prizes were announced!
We’re 7 weeks away from the Battle Beyond the Barbell! Tell your friends, get signed up and come on out! It’s going to be a blast and you guys are in for a fun, but challenging test of your fitness – all in support of the Janis Foligno Foundation!
WARM UP
Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
HEALTH
Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.
*Add 5 pounds to last sessions deadlifts.
Max Pull ups – 3 sets
3 sets of of max pull ups.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
LONGEVITY
Snatch/Pull ups EMOM
Every Minute for 10 Minutes:
ODD Minutes:
1 Power Snatch + 1 Snatch @60-70%
EVEN Minutes:
20 seconds of controlled strict pull ups
ODD Minutes:
1 Power Snatch + 1 Snatch @60-70%
EVEN Minutes:
20 seconds of controlled strict pull ups
METCON
Bear Crawl WOD
3 Rounds for time:
2 lengths bear crawl
5 very high box jumps
30 Wall ball (in sets of 5 – let the ball hit the ground after the 5th rep each time before picking it up and starting again).
2 lengths bear crawl
5 very high box jumps
30 Wall ball (in sets of 5 – let the ball hit the ground after the 5th rep each time before picking it up and starting again).
COOL DOWN
General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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