Hey Folks!
Here’s tomorrows stuff!
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WARM UP
Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
HEALTH
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
50 KB Swings
Perform 50 Kettlebell Swings. Normal swings (just to eye level, at the highest).
Break them up as you’d like. and try to be explosive. You may need to go a little heavier than usual.
LONGEVITY
Front Squat Volume EMOM
Every 2 Minutes for 10 Minutes:
8 Front Squats @50%
8 Front Squats @50%
METCON
Fitness WOD
3 Rounds – 1 Minute per station for max reps:
Slam Balls
Burpees
Box Jumps
Rest
Slam Balls
Burpees
Box Jumps
Rest
COOL DOWN
Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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