CrossFit Sudbury – Training – 30042015

CrossFit SudburyWOD
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April 29, 2015

Hey Folks!

Awesome work today!  Super fun partner WOD (they always are) and we had some serious power output.

For those signed up for Battle Beyond the Barbell – we need your T-shirt sizes ASAP – otherwise there is no guarantee you won’t get an extra small.  Just sayin’.  Also – other info for the competition (team names, payments, etc.) would be appreciated as soon as you can get it to us!

Wing night was an awesome success!  Great times hanging out with you guys!

[av_video src=’https://www.youtube.com/watch?v=HDJtAf8LH0g’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2l682t’]

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

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.

HEALTH

Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.

LONGEVITY

Back Squat 10 E2MOM
Every 2 Minutes for 10 Minutes:
10 Back Squat @60%

METCON

FSq+RD For time
7 rounds for time:
5 Front Squats (165/113)
7 Ring dips*

*Do your ring dips on the muscle up rings, if possible.
**Scale to banded dips, bench dips, or hand release push ups as needed.

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
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