Hey Folks!
It’s the long weekend! We’re going to be closed on Monday, but otherwise hours will be normal over the weekend thanks to Coach Lisa!
As per usual – it’s the summer! Get outside, do some sort of activity, chill on a patio, hang with friends/family, so stuff you love. That’s some of the most important parts of the recipe for a great life!
Warning – The video has swears in it. Otherwise it’s hilarious.
[av_video src=’https://www.youtube.com/watch?v=qpl5mOAXNl4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2icfgc’]
WARM UP
Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
Bench & Push Ups
In as few sets as possible:
18 Bench Press @70%
18 Bench Press @70%
Then, perform 30 Push ups, in as few sets as possible, but with PERFECT form.
Not for time.
Run/TTB/Squat WOD
2 Rounds for time:
25 Calories on either the Airdyne OR the Rower (2x around our building)
15 toes to bar
25 Air Squats
25 Calories on either the Airdyne OR the Rower (2x around our building)
15 toes to bar
25 Air Squats
Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
Comments are closed