CrossFit Sudbury – Training – 20052015

CrossFit SudburyWOD
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May 19, 2015

Hey Folks!

Killer lifts today!  There were some seriously epic PR’s in the gym today!  I’m surprised, to be honest, as the goal of this cycle was to get stronger, but wasn’t necessarily designed to improve 1RM strength.  Ooops!

Looking forward to the rest of the week with you guys and coaching you all towards even more fun PRs!  We’ll continue to deliver the high quality programming and coaching you deserve, and you guys keep putting in the hard work, and we’ll continue to see ridiculous progress like this!

Lululemon is going to be at the Battle Beyond the Barbell!  They’re going to set up a small pop-up shop – let us know if you’d like any particular product present and we’ll pass the message along to them :)

[av_video src=’https://www.youtube.com/watch?v=kBj5dGDVOb8′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1tnkj6′]

WARM UP

Best Warm Up Ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom

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

PSn+PSn+Snatch! E2MOM
Every 2 Minutes perform:
2 PowerSnatch + 1 Snatch @60%

METCON

10-1 SB/BJ/SU
10-1 for time, of each:
Slam Balls
Box Jumps
Sit ups

i.e. 10 Slam Balls, 10 box jumps, 10 sit ups, 9 slam balls, 9 box jumps…

COOL DOWN

Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
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