Hey Folks!
Awesome work today – people are looking a little beat up through those calves. Get on the foam roller, work those achilles tendons and plantar fascia and loosen yourself up. You guys are making intelligent decisions, so I’m happy with it – make sure you know when to rest and when to push! 4 HARD workouts with rest between them is way more beneficial than 6 workouts where you feel like you’re wrecked for 3 of them.
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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
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 – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.
*Add 5 pounds to last sessions deadlifts.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
Bear Complex
Bear Complex
5 attempts at a max weight for the following:
1 Deadlift
+1 Hang Power Clean
+1 Front Squat
+1 Push Press (then rack on back)
+1 Back Squat
+1 Push Press (from behind the head
x7 without putting the bar on the ground.
5 attempts at a max weight for the following:
1 Deadlift
+1 Hang Power Clean
+1 Front Squat
+1 Push Press (then rack on back)
+1 Back Squat
+1 Push Press (from behind the head
x7 without putting the bar on the ground.
Mini-Annie
Mini-Annie:
50-30-10
Double Unders
Sit ups
50-30-10
Double Unders
Sit ups
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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