CrossFit Sudbury – Training – 13052015

CrossFit SudburyWOD
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May 12, 2015

Hey Folks!

Some SOLID pain faces today – Looked awesome (for the coach).  Congrats to Sara on her first Muscle up, and (a little late) but Julie got some pull ups too!  Killing it.  SO much fitness up in this place!  Some high quality coaching, some high quality efforts and some high quality results.  You guys make us proud :)

 

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WARM UP

Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

LONGEVITY

Bench Press 5-5-3-3-3
Bench Press
5-5-3-3-3

* Increase weights each set until your last set of 5 is very challenging, and then your last set of 3 is almost a 3 rep max. Once again, no failing!

Tabata Mash up – Pullups/Sit ups/Squats/Rest
Tabata Mash up! 20 seconds on/10 seconds off at each station for 5 rounds.
Pull ups
Sit ups
Squats
Rest

i.e. Pull ups, sit ups, squats, rest, pull ups, sit ups, squats, rest… etc.

NOT pull ups, pull ups, pull ups, pull ups, pull ups, sit ups, etc.

Score is total reps

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
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