Hey Folks!
It’s Friday! (technically, still Thursday) – Which means it’s the best day of the year. May 22nd. Lumberjack 20 is going to go down next week – but I’ve subbed in a solid Benchmark that we’ve done a couple times over the winter – Fight Gone Bad :)
We’re headed out to Shoeless Joes tomorrow night for my (Adam) Bday & for James going away for the summer – All are welcome to come hang out, eat some food and drink some drinks.
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WARM UP
Warmy Warm Up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps*Add 5 pounds each session.
5 sets of 3 reps*Add 5 pounds each session.
Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)Rest as needed between sets.
Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk
3 Strict Press + 3 Push Press + 3 Push Jerk
Fight Gone Bad
1 Minute per station for 3 Rounds for max Reps of:
Wall Balls 20/14
Hang Power Cleans 75/53
Box Jumps 20/16
Push Press 75/53
Row (cal)
Rest
Wall Balls 20/14
Hang Power Cleans 75/53
Box Jumps 20/16
Push Press 75/53
Row (cal)
Rest
Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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