Hey Folks!
Awesome work today on the Lumberjack 20! That’s the only WOD that I’ve consistently wanted to (but haven’t) quit, when I do it. And apparently I’m really slow. Though I PR’d! haha
1 week away from the Battle Beyond the Barbell! Are you ready? It’s going to be a blast, we’re super excited to have everyone out and enjoy the day!
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WARM UP
Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Bench Press 8-E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Bench Press @65-75%
8 Bench Press @65-75%
Novemberteenthousand
5 Rounds for time:
5 Ring Rows with a 5 second pause at the top
10 Step ups with a loaded barbell ( to a weight you want – something not too heavy)
15 Sit ups
5 Ring Rows with a 5 second pause at the top
10 Step ups with a loaded barbell ( to a weight you want – something not too heavy)
15 Sit ups
Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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