CrossFit Sudbury – Training – 28072015

CrossFit SudburyWOD
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July 27, 2015

Hey Folks!

Great work today – one of the few times getting a longer time is a good thing!  Jessie completely crushed it – holy moly.

So we’re thinking for the morning crew versus lunch crew versus evening crew throwdown will be on September 13th (Sunday) the day after we host Rock Tape for a seminar on functional movement taping. AND we might have some other fun stuff going on that day too – more details to come!

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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.

HEALTH

Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)

LONGEVITY

Back Squat / HSPU EMOM
Every Minute for 10 Minutes:
ODD: 6 Back Squats @65%
EVEN: 3 Strict Handstand Push ups (with a deficit if you like/can)

METCON

Intervals!
With 40 seconds on 20 seconds off complete:
100 Slam balls
75 sit ups
50 ring rows
25 box jumps

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
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