Hey Folks!
Killer weekend! Filthy Fifty was a good time – difficult as usual but fun to re-do every so often. You guys all did awesome and I’m sure in retrospect you can say, “oh it wasn’t that bad”
We’re going to be closing early on Friday, at 5pm. And we will be open on Canada – hours to follow.
keep up the great work – make sure you get your broad jump and farmers carry in so we can retest (only 4 more weeks!)
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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 – 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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
200m Run Repeats 4-6x
E2MOM- 8-12 Minutes.
200m Run
(Stop after 4 runs if you feel yourself breaking down in form, or if you don’t respond well to higher volumes)
200m Run
(Stop after 4 runs if you feel yourself breaking down in form, or if you don’t respond well to higher volumes)
Sled Pull/Slam Ball/Burpee AMRAP
AMRAP-10 Minutes:
25m Sled Pull (135#/90#)
10 Slam Balls (30/20)
10 Burpees
25m Sled Pull (135#/90#)
10 Slam Balls (30/20)
10 Burpees
Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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