Hey Folks!
So that was a great mental test. When we come back around to re-testing Fight gone bad, I want you guys to remember how you felt running back and knowing you needed to pick up the wall ball ASAP to get those reps in. We need that urgency when it comes to fight gone bad with every movement.
We’re still aiming for beach WOD on Saturday – though if the forecast is brutal rain, then you can expect to come to the gym instead. But so far so good!
re: the video – I plan on never being ready to die. God/decay/fate/whatever is going to have to come pry the life from me when my time comes :)
[av_video src=’https://www.youtube.com/watch?v=q9RtihpHMcA’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1v9o1w’]
WARM UP
Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps*Add 2.5 pounds each session for this lift.
Press Work
In as few sets as possible:
40 Presses @ 65%*enter the number of sets it takes you as your score as well as the weight used under “notes”.
40 Presses @ 65%*enter the number of sets it takes you as your score as well as the weight used under “notes”.
7 Minute AMRAP:
7 Push Press (115/73)
14 KB Swings (50/35)
7 Push Press (115/73)
14 KB Swings (50/35)
—Rest 2 Minutes—
7 Minute AMRAP:
7 Hang Power Clean (115/73)
14 Walking Lunges
7 Hang Power Clean (115/73)
14 Walking Lunges
Mobilize Everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads*Hit the important spots (for you) if you’re low on time!
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads*Hit the important spots (for you) if you’re low on time!
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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