Hey Folks!
Killer weekend! Beautiful weather and lots of beauty WODs (I can only speak for Saturday… though I’m sure Mike treated you guys to a beauty WOD too!)
We’re edging into the end of July (tear…) so let’s keep up the great work, make sure we’re getting outside for a little bit every day, and planning for some awesome fun on the weekends when we can!
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WARM UP
Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
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
Snatch/SLDL EMOM
Every Minute for 10 Minutes:
Minutes 1-5: 2 Overhead Squats @70% of your max Snatch
Minutes 6-10:
5 KB single leg deadlift/side (50/35)
Minutes 1-5: 2 Overhead Squats @70% of your max Snatch
Minutes 6-10:
5 KB single leg deadlift/side (50/35)
Farmers Carry Burpee WOD
2 Rounds for max time:
Farmers Carry with Right hand (as heavy as you can)
1 Minute of Burpees
Farmers Carry with Left hand (the same weight)
1 Minute of Burpees.
Farmers Carry with Right hand (as heavy as you can)
1 Minute of Burpees
Farmers Carry with Left hand (the same weight)
1 Minute of Burpees.
*Score is time plus number of burpees.
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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