Hey Folks!
Bang-Pow, another beauty in the books! It was a bit of a sprint for some, depending on your double-under game. I tried out something new today that was fun, if you’ve been working on your handstands or handstand walks – Try doing a cartwheel into a free standing handstand. It’s a great way to practice “core” control and lateral stability through your pelvis/hips/trunk.
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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
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
Snatch/Pull Ups EMOM
Every Minute for 10 Minutes:
ODD Minutes:
1 Power Snatch + 1 Snatch @60-70%
EVEN Minutes:
20 seconds of controlled strict pull ups
ODD Minutes:
1 Power Snatch + 1 Snatch @60-70%
EVEN Minutes:
20 seconds of controlled strict pull ups
“Core”WOD (WL/SB/PL)
4 Rounds for time:
20 overhead walking lunges (35/15)
20 Slam Ball (20/10)
30 second plank
20 overhead walking lunges (35/15)
20 Slam Ball (20/10)
30 second plank
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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