CrossFit Sudbury – Training – 05082015

CrossFit SudburyWOD
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August 4, 2015

Hey Folks!

Great work today – The snatch work should have drilled in finishing HARD for the Power Snatch, stability and focus on the overhead squat, and then quickness under the bar for the full snatch.  Easier said than done, but worth practicing! :)

Elizabeth is one of those sneaky benchmark WODs that is a lot of squatting, and then a lot of pressing through the rings.  Triceps burn out pretty fast too!  Beach WOD on Saturday – be there or be not at a beach having fun with a group of awesome people…. LAME!

Re: todays Video – Notice their head position at the top – head through, just like the top of a press/push press/jerk, which is also a much stronger position for the shoulder

[av_video src=’https://www.youtube.com/watch?v=S6ToGqHEMI4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-220ama’]

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

Every Minute for 10 Minutes:
ODD Minutes: Back Squat
8 Reps @ 60%
EVEN Minutes:
3 Man Makers (push up on dumbbells with a single arm row on each side – as heavy as you can)

METCON

Inconvenient Wall Balls For Time
For time:
100 Wall Ball (20/14)
* Stop each minute to run 100m

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
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