Hey Folks!
Great weekend! Crazy warm weather, some beauty WODs, some amazing people, it just keeps getting better eh?
I think it’s shaping up to be an awesome summer and I’m glad to be sharing with you guys at the gym – In case you see them – make sure you wish Mikie and Taryn a happy wedding (coming up this Friday the 17th!)
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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 – 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
100m Run Repeats
8-10 rounds of:
100m Run
Walk back to the starting line and rest as needed to keep intensity high.
100m Run
Walk back to the starting line and rest as needed to keep intensity high.
1/2 Speal Vs. Khalipa
½ Speal vs. Khalipa:
10-8-6-4-2 of Clean and Jerk (135/95) with a round of Cindy after each round.
10-8-6-4-2 of Clean and Jerk (135/95) with a round of Cindy after each round.
Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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