Hey Folks!
Awesome work today on the LONG rope climb/front squat/running WOD. We’re going to close early today (Friday) so that we can set up and clean up the place before our awesome day on Saturday.
As Everyone’s unofficial (though kinda official) Coach, I suggest NOT working out today. Come in and mobilize, do some light work, maybe some light technique work. I don’t suggest doing Murph or Angie, or Grace. Just relax a bit, prepare with your team on communication type stuff and smile and enjoy the day! :)
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WARM UP
Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
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.
Back Squat Slow EMOM
Back Squat
Perform 3 Squats* Every 2 Minutes for 10 minutes.
*3 seconds down, explode up
Perform 3 Squats* Every 2 Minutes for 10 minutes.
*3 seconds down, explode up
PSn/HSPU/LTTB AMRAP
12 Minute AMRAP:
2 Power Snatch @ 75-80%
4 Handstand Push ups
8 Lateral Toes to Bar (touch feet outside of one hand, then outside the other – that counts as 2 reps)Scale to:
2 Power Clean or 4 heavy KB swing
4 Push Press
16 Mountain Climbers
2 Power Snatch @ 75-80%
4 Handstand Push ups
8 Lateral Toes to Bar (touch feet outside of one hand, then outside the other – that counts as 2 reps)Scale to:
2 Power Clean or 4 heavy KB swing
4 Push Press
16 Mountain Climbers
Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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